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Friday, February 5, 2021

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Metabolic Conditioning

· You must wear face-covering at all times & and sanitize hands upon entry.

· Please refer to Zen Planner to sign up for Face to face class times

· Please be sure to bring your own water.

· Please bring an extra clean and dry pair of shoes with you.

Equipment set-up: 3 min

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

150m row

10 leg swings/leg

10 PVC pass thru

5 PVC muscle snatch

5 BB front rack lunges/leg

-4 min prep-

SOD

EMOM x 5 min

4 Back squats (optional ^)

-4 min prep-

WOD

4 Rounds for time of:

500m Row

20 Power snatches (95/65) (65/35)

20 V-ups

20 Front rack lunges (total)

20 Plate torso twists (total) (25/15) (50+ 15/10)

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