East Brisbane Friday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 7:00 AMRAP 30-second Easy Bike 8 Roll and Reach 6 Hang Power Cleans (PVC-empty bar) 6 Air Squats 4 Burpees Workout Prep: 2 Sets (with partner/1:1) 5/4 Calorie Bike 3 Power Cleans @ workout weight 2 Burpees over Bar WORKOUT - Fontainebleau 4 rounds, 3 mins each, for max reps of: 25/20 Air Bike Calories 15 Power Cleans, 95/65 lbs max reps in remaining time Burpee Over Bars Rest 3 mins Athlete Instructions Complete in teams of 2; you go-I go fashion, 4 rounds each. KG conv: 42.5/30 IF TIME PERMITS 3 rounds for quality of: 8 Weighted Hip Thrusts, pick load Rest 30 secs 10 Good Mornings, pick load Rest 30 secs