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Monday, May 17, 2021

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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

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