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Tuesday, February 28, 2023

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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 row/bike

10 PVC PT > ATW > GM

:20 PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & elevated pigeon

5 hanging shrugs w/pause

Then 2x:

1 strict pull-up

2 burpee box jump overs

4 abmat sit-ups

10 dubs/20 singles

-4 min prep-

WOD

5 Rounds for time: (30 Minute time cap)

5/3 Strict pull-ups (Mod: Bands or racked BB)

10 Burpee box jump-overs (24/20) (50+ 20/16)

30 Abmat sit-ups

60 Dubs (120 singles)

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