Metabolic Conditioning
• You must wear face covering when not able to maintain 14 feet of distance & and sanitize hands upon entry.
• Please refer to ZenPlanner 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.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec rows
10 PVC pass thru
10 PVC good mornings
5 grinding air squats
BB front rack str
5 hang power cleans
5 BB push press
-3 min prep-
SOD
EMOM for 6 min (2 rounds each)
Min 1: 30-40 sec forearm plank
Min 2: 45-50 sec Alt bird dogs
Min 3: 8-10 ”slow” kneeling scap push-ups (https://www.youtube.com/watch?v=79Y24xdSJJk)
-5 min prep-
WOD
For time:
21-15-9 of:
Cal Row (50+ men (18-12-6) 50+ women (12-8-4))
WB (20/14) (50+ 14/10) (10/9’)
2 indoor loops
Then….
21-15-9 of:
Pull-ups
Lateral Erg Hop-overs (O&B = 1)
2 indoor loops
Then….
21-15-9 of:
V-ups
Hang power cleans (95/65) (50+ 65/45)
