Metabolic Conditioning
WOD Review then warm up all together: 60-sec row, 10 leg swings, wall calf str, 3 step to Spiderman, 3 push-up to down dog
WOD prep
1x: 180m run, 5 cal bike, 30 dubs/50 singles
WOD
5 Rounds of 4 min AMRAP: (32 min total)
300m Run (Mod: 400m row)
25/18 cal Bike
AMRAP Dubs/Singles
4 min rest between rounds
*If less than 30 sec for jump rope – decrease bike cals
*For today, the goal should be to have negative splits meaning the number of jump ropes should increase with each round. You will need to pace yourself in the earlier rounds – and intentionally save some gas for the later rounds, with the last round being your best round. This will help you practice pacing.
