Glycolytic (2-5 min bursts)
• 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
60 sec bike
10 leg swings
thumb down lat str
elevated pigeon str (box)
BB front rack stretch
5 BB front squats
5 BB back squats
10 sec HS hold
-4 min prep-
SOD
EMOM for 4 min
3^ Front squats
-Rest 1 min-
SOD 2
EMOM for 4 min
3^ Back squats
-5 min Rest & prep-
Partner WOD
For time: (Minimum of 5 reps per set)
50 Handstand push-ups (50+ 1 pad) (Mod: DB or BB thrusters (75/55) (50+ 55/35))
50 Toes-to-bars (Mod: T2C/H or K2C/H)
50 Calorie Bike (Mod: Row)
50 DB Box step-overs (50/35) (50+ 35/20)
50 Right-arm DB alt overhead lunges (50/35) (50+ 35/20)
50 Left-arm DB alt overhead lunges
*Share work as evenly as possible: Short & High intensity bursts
*1 Min minimum rest after completing each round of 50 – so – push yourselves.
*Chipper Style – no Partitioning
