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(620) 340-0831
Emporia, KS
Metabolic Conditioning
MetCon
10 Jumping Jacks
10 Clap/Hop Push Ups
10 Tuck Up Crunch
10 Second Superman Hold
10 Squat Jumps
10 Crab Kicks
Team Prep
2 sets - 2 non gym days
Division 3
3 sets - 3 non gym days
Division 1 & 2
4 sets - 3 non gym days
MetCon
Team Prep
2 sets - 2 non gym days
Division 3
3 sets - 3 non gym days
Division 1 & 2
4 sets - 3 non gym days
10 Hop Overs
6 Pike Push Ups
10 Mason Twists
10 Superman Rocks
6 Curtsey Lunges
6 Handstand-Snap Tuck Jump
MetCon
10 Jump Ropes
6 Cricket Push Ups
10 V-Ups
10 second Swimmy
10 Side to Side Lunges
10 Donkey Kick Jumps
Team Prep
2 sets - 2 non gym days
Division 3
3 sets - 3 non gym days
Division 1 & 2
4 sets - 3 non gym days
MetCon
Team Prep
2 sets - 2 non gym days
Division 3
3 sets - 3 non gym days
Division 1 & 2
4 sets - 3 non gym days
10 Burpees
6 Crawly Push Ups
10 Tuck Up Crunches
10 second Superman Hold
10 Step Back Lunges
6 Candlestick Tuck Jumps
MetCon
10 Jump Knee Tucks
10 Push Ups
10 Mason Twists
10 Superman Rocks
10 Heavy Squats
10 Bear Crawl F/B
Team Prep
2 sets - 2 non gym days
Division 3
3 sets - 3 non gym days
Division 1 & 2
4 sets - 3 non gym days
MetCon
Team Prep
2 sets - 2 non gym days
Division 3
3 sets - 3 non gym days
Division 1 & 2
4 sets - 3 non gym days
10 High Knees
10 Side to Side Push Ups
10 Mountain Climbers
10 second Swimmy
10 Super Skaters
10 Popcorn Jumps
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