Metabolic Conditioning
· You must wear face covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm up all together
Warm-up
5 cal row
10 leg swings/leg
30 sec down dog
30 sec pigeon/leg
10 air squats
6 box step-ups (total)
SOD
EMOM for 5 min
Min 1: 45 sec Hand plank Alternating reaches (https://www.youtube.com/watch?v=8922-DbpYIU)
Min 2: 45 sec Side 1 plank leg lift (Mod: no leg lift) (https://www.youtube.com/watch?v=4Nqt4bCqSMw)
Min 3: 45 sec Glute bridge hamstring walk-outs (https://www.youtube.com/watch?v=NaisR71dDxI)
Min 4: 45 sec Side 2 plank
Min 5: Hand plank w/alternating foot tiny lifts
WOD
20 min AMRAP
10 WB (20/14) (50+ 14/10) (10/9’)
30 Dubs / 60 Singles
10 WB
20/16 cal Row (50+ 15/10)
10 WB
10 Box jump overs (24/20) (50+ 20/16 jump or step)
