Metabolic Conditioning
*(You will need a towel tomorrow)*
• 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.
SOD/WOD Review: 5-7 min
Keep stretching during review
**(You will need a towel tomorrow)**
SOD/WOD Prep
Done together
60 sec row
leg swings
thumb down lat str
3 cycles of down dog into Spiderman/leg
5 low RBKS
-4 min prep-
SOD
EMOM for 8 min (using WOD KB or a DB)
Odd min: 4-6 Turkish sit-ups (alternate arms each round)
Even min: 1 loop Waiters carry (alt arms each round)
-4 min prep-
WOD
For time
800/700m Row
5 RKB Swings
5 Hand release pushups
5 V-ups
600/500m Row
10 RKB Swings
10 Pushups
10 V-ups
400/300m Row
15 RKB Swings
15 Pushups
15 V-ups
200/100m Row
20 RKB Swings
20 Pushups
20 V-ups
