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Tuesday, February 1, 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: 3-4 min

Warm-up together

30 sec jumping jacks

30 sec down dog

30 sec Spiderman/leg

30 sec couch str/leg

30 sec figure 4 str/leg

-3 min prep-

SOD

E2MOM for 20 min (5 Rounds each) Alternating movements

Min 0-2 SOD 1

Min 2-4 SOD 2

Min 4-6 SOD 1…

SOD 1

5 Rounds total

5^ Weighted pitcher squats (BB or DB)

10 Reverse hyper extensions w/ pause at top

SOD 2

10 min (5 Rounds)

Physioball Hamstring Trilogy

10 Straight leg bridges (https://www.youtube.com/watch?v=G6LQXEdRLYk&t=50s)

10 Hamstring curls (https://www.youtube.com/watch?v=BLWh0Y30nZk)

10 bent kneed bridges (https://www.youtube.com/watch?v=AiyvdCTXpYs)

1 min return to the board

WOD Review: 2-3 min

-3 min prep-

WOD

5 min AMRAP of:

7 Bench press (135/85) (50+ 95/55)

7 Burpees

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