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Thursday, August 5, 2021

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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

2 fwd lunges/leg

3 step to Spiderman’s (3-5 sec/leg)

5 BB deads

-4 min prep-

SOD

EMOM for 8 min (4 rounds each)

odd min: 5/leg BB Back-rack split squats

even min: 5/leg DB/KB RDL’s

-7 min prep-

WOD

EMOM for 20 minutes:

Odd min: 5 BB Deadlifts

Even min: 6-10 BB weighted inverted rows (bumper plate on chest) (bent legs w/feet on floor or straight legs with elevated feet for more challenge)

Wt. = Athletes choice: should be challenging

*If needed – alternate skills w/partner

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