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
2 min bike/row
5x push-up > down dog
3 step to Spidermans/leg
30 sec/leg couch str
30 sec/leg wall fig 4 str
10 BB bench press
3/ arm DB deads
2/arm DB snatch
4 min build to WOD wt and final prep
WOD
On the 8:00 x 4 Rounds: (32 min total)
20 V-ups
20 Bench press (135/85) (50+ 85/55)
20 DB hang power snatches (total) (1x 50/35) (50+ 35/25)
40/30 Calorie Bike or Row (50+ 35/25)
Any time left on the 8 min clock is rest
