Metabolic Conditioning

Posted on Posted in Backblasts
  • When: 07/28/22
  • QIC: Flo
  • The PAX: Billy Madison, D-Day, Leonidas, Brown, YardSale, Jobu, WoodPecker, Mervin, Valdez, Check Please

Welcome, etc

Warmup
5- Motivators
Reachers
Merkins IC
Revers Fly IC

AB WORK
Floor Wipers IC
Flutters IC
Leg Raises IC
Side PLank 30 seconds each side

MetCon
50 merkins / run 200m
40 merkins / run 400m
30 merkins / run 600m
20 merkins / run 800m
10 merkins – sprint to finish

Mervin lead 3 rounds of Valdez Specials
(3 Burpees / 3 Merkins / 3 squats / Stair Lap)

Dirty Dogs IC

Cool Down, etc

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