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 together
200m jog or bike/row
10 PVC pass thru / around the world
:30 standing lat & shoulder str
3x push-up down dog > Spiderman
10 BB bench press
5 light wt bench
-3 min prep-
SOD
In 10 min, build to a challenging set of 5^ Bench press
-2 min adjust BB wt & return to board-
WOD Review: 4 min
-3 min prep-
WOD
4 rounds for time of:
400m Run (weather permitting or 1200m Bike Or 500m Row)
30 Push presses (65/45) (50+ 55/35)
20 Jumping chest-to-bar pull-ups (standing 6-inch gap btwn head and bar minimum)
