Phosphogenic
• 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
2 loop jog
10 leg swings
thumb down lat str
10 PVC pass thru
3 push-up to down dog cycles
5 BB strict press
5 BB pausing back squats
5 BB pausing front squats
-6 min prep (get your weights ready)-
SOD 1
EMOM for 5 min
2^ Front Squats
SOD 2
EMOM for 5 min
2^ Bench press
SOD 3
EMOM for 5 min
2^ Back squats
SOD 4
EMOM for 5 min
2^ OHP
*2 min rest between each SOD
*26 min total time
-6 min clean up & prep-
WOD
“Annie” (10 min cap)
50-40-30-20-10
Dubs & Abmat Sit-ups
(Singles: Double the jumping reps)
