*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
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
1 strict pull-up
2 burpee box jump overs
4 abmat sit-ups
10 dubs/20 singles
-4 min prep-
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)