Metabolic Conditioning (Salem 8:15 & 9:30am) (MHD: 8:30am)
*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 WOD: 5 min
Warm-up together
60 sec row
5x up dog > down dog
20-30 sec rig assisted squat grind
-3 min prep-
WOD
On the 2:00 x 15 Rounds: (30 min)
5/3 Strict pull-ups (Mod: Partial pull-ups / kipping / bands)
10 Air squats
15 Abmat sit-ups
Max calorie Row
*Score = Total calories on the rower
*Adjust reps as needed to ensure you are getting onto the rower each round
