Metabolic Conditioning Workout
Warm up
Kneeling Spinal Rolls x 10 reps
Adductor Rock Backs x 10 reps on each leg
Hip Hinge x 10 reps
Gunslinger x 10 reps
Arm Circles x 10 reps in each direction
Secondary Warm up
2 rounds
Band Shoulder Pass Through x 10 reps
Band Pull Aparts x 20 reps
Underhand Pull Aparts x 20 reps
Ball Slams x 5 reps
Workout A)
Bike, Ski, Row, or Run 1600 meters
2 min break
Bike, Ski, Row, or Run 1600 meters
Workout B) 20 Minute Kettlebell AMRAP
1)Swings x 20 reps
2)Hike Cleans x 10 reps
3)Squats x 20 reps
4)Push Press x 10 reps
5)Rack Hold x 30 seconds
Decompression
Floor Scorpions x 10 reps
Cobra Push Ups x 10 reps
Kneeling Spinal Rolls x 10 reps
Pigeon Pose Rocks x 20 reps each leg
Side Childs Pose x 5 reps each way
Child's Pose x 30 seconds to 1 min