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Tuesday, April 19, 2022

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Metabolic Conditioning

• 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 row

10 leg swings/leg

5 push-up to Spiderman cycles

5 pausing air squats

5 air squats

5 jumping/explosive air squats

5 low KBS

-3 min prep-

SOD

E2MOM for 10 min (5 Rounds)

3^ BB Back squats

3 min strip down BB & return to board

WOD Review: 3-4 min

-3 min prep-

Partner WOD

18 min AMRAP of: (Alternating Full Rounds)

200m Run (Sub: 500m Bike)

20 Ukrainian KBS (53/35) (50+ 35/26)

*This is designed to be a fast-moving pace with as few breaks on the KB as possible

P1 completes a full round while P2 Rows for cals

Score: Teams Rounds + reps AND Row calories

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