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.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 loop jog
3 cycles of push-up > down dog > Spiderman/leg
thumb down late str
10 hanging shrugs
5 grinding air squats
5 air squats to butt ball
3 min ball mash/foam roll
-4 min prep-
WOD
For time (35 min cap)
800m Run
30 Pull-ups
60 Push-ups
90 Air squats to butt ball
400m Run
20 Pull-ups
40 Push-ups
60 Air squats
200m Run
10 Pull-ups
20 Push-ups
30 Air squats
RX – unpartitioned
Mod: partition reps, reduce reps
