20250508 - Conditioning METCON

Training Session Focus: Sustained aggressive pacing with smart transitions to increase efficiency and movement economy to increase proficiency for METCONs.

Warm Up:
2 Rounds
100 Meter Row
10 Inch Worms
10 Hollow Rocks
10 Scap Pull Ups
10 Kip Swings
5 Pull Ups

2 Rounds
10 Air Squats
10 Alternating Lunges
5 Goblet Squats

METCON:
AMRAP10
10 Pull Ups
15 KB Goblet Squats (70/53)
200 Meter Row

Cool Down:
200 Meter Walking Cool Down
Standing Forward Fold - :45
Banded Lat Stretch - 1:00 per side
Box Breathing Focus - 1:00