Metabolic Conditioning
• Please wear your mask
• 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/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
3 cycles:
1 loop jog
2 burpees
2 DB snatch/arm
5 tubing swimmers
5 BB bench press (2nd & 3rd round add light wt)
-4 min prep-
SOD
E2MOM for 10 min (5 rounds)
10^ Bench press
WOD
2 Rounds for Time:
400m Run (500m Row or 1400m Bike)
5 Devils press/arm (50/35) (50+ 35/30)
400m Run
100 Tubing Dynamic straight arm “ski erg” swimmers (fast lat pulls) (https://www.youtube.com/watch?v=8gwGzWL_jNY)
400m Run
5 Devils press/arm
*Rest 3 minutes between each round
