Phosphogenic
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
60 sec jog
4 ascending push-up to down dogs (1 p-up – down dog, 2 p-ups – down dog etc…)
30 sec child’s pose
10 BB bench press
-3 min prep-
SOD 1
E2MOM for 10 min (5 Rounds)
5/5/3/3/1^ Bench press
-2 min transition-
SOD 2
E2MOM for 10 min (5 Rounds)
3^/leg Back rack split squats
6-8 Ab wheel roll-outs (Salem) OR 6-10 Plate Sit-ups (MHD)
3 min clean up and return to board
WOD Review: 2 min
-2 min prep-
WOD
Tabata Racked BB inverted rows (Bent legged) (https://www.youtube.com/watch?v=tKBY9DJTKAs)
8 Rounds of 20 sec work – 10 sec rest
*Score: fewest reps across the 8 rounds
*If there are not enough racks, sub Ring Rows
