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
60 sec bike or row
3 cycles of down dog into Spiderman/leg
20 sec pigeon/leg
thumb down lat str
10 hanging shrugs
-5 min prep-
WOD
For time:
25/22 – 20/17 – 15/12 – 10/7 of:
Calorie Row
Calorie Bike
*directly into*
3 Rounds
20 Plate ground to overhead (45/25) (50+ 25/15)
30 Anchored sit-ups (https://www.youtube.com/watch?v=sWy40-kBsAo)
*directly into*
400m Run (Sub 1000m legs only bike)
5 Rounds of Cindy
400m Run (Sub 1000m legs only bike)
*1 Round of Cindy:
5 pull-ups
10 push-ups
15 air squats
