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/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2x:
1 loop jog
2 fwd lunges/leg
3 step to Spiderman’s (3-5 sec/leg)
5 BB deads
-4 min prep-
SOD
EMOM for 8 min (4 rounds each)
odd min: 5/leg BB Back-rack split squats
even min: 5/leg DB/KB RDL’s
-7 min prep-
WOD
EMOM for 20 minutes:
Odd min: 5 BB Deadlifts
Even min: 6-10 BB weighted inverted rows (bumper plate on chest) (bent legs w/feet on floor or straight legs with elevated feet for more challenge)
Wt. = Athletes choice: should be challenging
*If needed – alternate skills w/partner
