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 WOD: 5 min
Warm-up together
200m jog
10 PVC pass thru
20-30 sec standing PVC lat & shoulder str
20-30 sec couch str
20 sec standing ring skin the cat str
-3 min prep-
SOD
EMOM for 6 min:
Ring Dips: Accumulate 15-20 sec of work & rest the remainder. (Alt: Box or Bench dips OR Tubing Tricep kickbacks/extensions)
-1 min cleanup & return to board-
WOD Review: 3 min
-3 min prep-
WOD
For time:
10,9,8…1 of: UKBS (70/53) (50+ 53/35)
15 Abmat sit-ups (after each round of KBS)
200m Run (after each round of sit-ups) (Mod: 250m Row/ 600m Bike)
*WOD finishes on the Run
