20250419 - Conditioning METCON

Training Session Focus: SPEED! Quick transitions with near-max output.

Warm Up:
3 Rounds
10 Cal Bike
10 KB Deadlifts
5 Burpees
10 DB Thrusters

Movement Prep:
1 practice round of 5 Thrusters & 5 Burpees at working weight.

METCON:
For Time:
21 Cal Bike
18 DB Thrusters (50/35)
15 Pull Ups
12 Burpee over DB
9 DB Thrusters
6 Pull Ups
400 Meter Run

Cool Down:
200m Recovery Walk
2-3 Rounds
Banded Lat Stretch - 1:00 per side
Kneeling Quad Stretch - 1:00 per side
Childs’ Pose with Breathing Focus - 2:00