20250424 - Conditioning Work

Training Session Focus: Controlled intensity intervals that are made to target aerobic threshold and to develop core fatigue resistance.

Warm Up:
2 Rounds
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Good Mornings

2 Rounds
10 Air Squats
8 Medball Front Squats
6 Medball Push Press
6 Medball Thrusters

1 Round
10 Alternating Box Step Ups
8 Lateral Box Step Ups (4/4)
6 Box Jumps

METCON
EMOM16
1: 12 Box Jumps (24/20)
2: 15 Wall Balls (20/14)
3: 15 Sit Ups
4: Rest

Cool Down:
2-3 Rounds
Couch Stretch - 1:00 per side
Cat/Cow - 1:00
Supine Breathing Focus - 2:00