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Friday, June 25, 2021 (PRIDE Celebration today – wear your colors)

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Phosphogenic

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

2x:

1 loop jog

1 inchworm walkout > 2 push-ups > 1 Spiderman/leg

8 kneeling scap push-ups (https://www.youtube.com/watch?v=dkvecX2qey4)

10 BB bench press

-4 min prep-

SOD

E2MOM for 10 min (5 rounds)

3 Bench press with 2 sec pause (https://www.youtube.com/watch?v=dVM-rN5cd4E)

-4 min prep-

SOD E2MOM for 10 min (5 rounds)

1 Pole lateral band walks/direction (around ankle)

10/side banded knee drives (https://www.youtube.com/watch?v=n-RDcs8KAN4)

-5 min prep-

WOD

Bring Sally-up Push-up Challenge (3:07 of plank and push-ups)

Demo Video: https://www.youtube.com/watch?v=41N6bKO-NVI

Song and clock: https://www.youtube.com/watch?v=koMp3ei4xJw

*Once you are no longer able to hold your position, switch to air squats… but keep going until the song ends

*Mod: pads under chest / knee push-ups

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