Metabolic Conditioning
*The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *
• 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
2 min row
30 sec rig hamstring plus stretch (https://www.youtube.com/shorts/VGwH7sbnnDs)
30 sec fig 4
30 sec straddle (https://www.youtube.com/watch?v=8IpUEAL8sic)
-3 min prep-
SOD
In 10 minutes, complete 2-3 rounds of:
50ft lateral ankle band walks / direction
Change plate (2.5-5’s) shoulder trilogy (10 side/front/back raises)
-1 min return to board-
WOD Review: 3 min
-3 min prep-
WOD
20 min AMRAP of:
500m Row
5 Straight legged inchworms with a pushup (https://www.youtube.com/watch?v=QVX9z7mUn1Y)
10 Ground to overhead (45/25) (50+ 25/15)
15 Abmat sit-ups
20 DB snatch (total) (50/35) (50+ 35/20)
25 Erg knee tucks (https://www.youtube.com/watch?v=izmY784-X0E)
