Metabolic Conditioning
• You must wear face covering at all times & 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.
Equipment set-up: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 cycles of:
1 indoor loop
20 jump ropes
1 cycle of:
Walkout > Scorpion > Spider Lunge T Frame > Down Dog > Squat Hold
-4 min prep-
SOD
EMOM for 8 min
5 Half kneeling DB Strict OHP/arm (medium wt.)
Ball mash/mobility as needed
-5 min prep-
WOD
20 min AMRAP
30 Single arm DB Push press (total) (50/35) (50+ 35/20)
30 Dubs (60 singles)
30 WB (20/14) (14/10) (10/9’)
30 Dubs
