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
5 cal row
10 leg swings
10 BB deadlifts
2 step-ups/leg
3 box jumps
-4 min prep-
SOD
EMOM for 8 min (2 cycles)
40 sec of forearm plank with alt toe lift-offs
50 sec of pausing & alt bird dogs
40 sec of side plank 1
40 sec of side plank 2
-4 min prep-
WOD
3 * 9 * 15 * 21 * 15 * 9 * 3 * of:
Erg Cals
Deadlifts (205/135) (50+ 145/95)
Box jump overs (24/20) (50+ 20/16) (Mod: Step up & overs)
* Complete a 2 Loop run after every round (Mod: 1 loop walk carrying MB)
