East Brisbane Friday Metcon Class

Service Description

PARTNER WORKOUT For time: Bike Erg, 8000 m -- then -- 8 rounds of: 15 GHD Sit-ups (15 V-UPS) 10 Lateral Burpee Over Bars 5 Power Snatches, 155/105 lbs Athlete Instructions Complete in teams of 2. Complete as- PARTNER 1 - 8000m Bike Erg (250/200 Calorie Air Bike) PARTNER 2 - 8 SETS (Each) 15 GHDs - 15 V-ups 10 Lateral Burpee Over Bar 5 Power Snatch (155/105) *P1 Bikes while P2 Completes a Set. After a full set, partners switch. If either station finishes, both partners work to finish the remaining work -- rest/work. KG: 70/47.5 OPTIONAL ACCESSORY 4 rounds for quality of: 30 Banded Face Pulls 30 Banded Tricep Extensions Athlete Instructions 3-4 rounds Banded tension should be easy and performed fast/superset Rest as needed between rounds. Warm-up 2 ROUNDS Partner 1: Bike Partner 2: 5 Inchworm Push Ups + 10 PVC Good Mornings (Switch) Then Into... 2 ROUNDS Partner 1: Bike Partner 2: 5 Sit Ups (GHD in round 2) + 5 Burpees (Switch)