Glycolytic
• Please continue to utilize ZenPlanner to sign up for classes.
• Face coverings are only required for those who have not been vaccinated or do not have natural immunity.
• 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
60 sec bike
10 leg swings
2 cycles down dog > Spiderman
pigeon str
5 grinding air squats
5 BB back squats
-4 min prep-
SOD
Every 2.5 minutes for 12:30 (5 rounds)
5^ Back squats
*Based on class numbers, share a BB & Rack as needed
-5 min prep-
Partner WOD
18 min AMRAP of:
15/12 (50+ 12/9) Cal Bike (reduce cals as needed)
12 Toes to bar (Mod: Toes/Knees to hips OR 6 Hanging shrugs and 6 Ab-wheel roll-outs)
9 Strict DB Presses (2 DB’s, 50/35’s) (50+ 35/20’s)
*Based on class numbers, share a bike & DB’s w/partner of similar size/strength
*Alternate movements – You go… I go…
