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Tuesday, January 4, 2022

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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 Review: 2-3 min

Warm-up Together

30 seconds of each:

jumping jacks

PVC pass thru

push-up into down dog

BB bench press

couch str per leg

figure 4 wall stretch per leg (https://www.youtube.com/watch?v=_0kklCUW6xY)

-3 min prep-

SOD 1

EMOM for 9 min (3 rounds)

Min 1: 30 sec forearm plank

Min 2: 25 sec/side plank

Min 3: 15 straight arm banded pull a parts

-2 min prep-

SOD 2

E3MOM for 18 min (6 Rounds)

5^ Bench press

5 Pitcher squats/leg

-3 min clean up and return to board-

WOD Review: 2-3 min

-3 min set-up-

WOD

A minimum of 3 Bike Foam Roller Challenges (https://www.youtube.com/watch?v=4wSESyHFl_I)

*Score: # of Challenges

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