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
