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
2 min bike, row OR 200m jog
10 PVC PT > ATW > GM
:20 PVC lat & shoulder str
:20 down dog, pigeon & Spiderman
10 push-ups
5 hanging shrugs w/pause
3-5 pull-ups OR 1-2 negatives
10 BB back squats
-6 min prep-
WOD
Complete as many rounds as possible in 25 minutes of:
300m Row
20 Burpees
10 Body-weight back squats (50+ 85%) (BB can be taken from floor or rack)
Post WOD
Stretch (Couch, Fig 4, Foam rolling…)
