East Brisbane Friday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 8:00 AMRAP 100m Easy Jog 5 Light Dumbbell Deadlifts 5 Up Downs 5 Box Step Overs 10-second Plank Hold Workout Prep: With Team: 2 sets 100m Run (building to workout pace) 25ft Farmer Carry @ workout feel 2 Burpee Box Get Overs Complete in teams of 3. Complete as- 25:00 AMRAP Partner 1: 400m Run (or 1000m Bike Erg or 16x50ft Shuttle Run) Partner 2: AMRAP 50ft Dumbbell Farmer Carry (70s/50s) 5 Burpee Box Get Overs (48/42) (or 8 Burpee Box Get Overs @ 30/24) Partner 3: Rest -Rotate when partner finishes the 400m run. Partner picks up where the AMRAP was left off. KG conv: 32.5/22.5 DBs IF TIME PERMITS Mini Pump - Core 3 RFQ: Stick Sit Ups, Kettlebell Side Bends, and Star Plank Reach Throughs 3 rounds for quality of: 20 Stick Sit Ups Rest 30 secs 20 Kettlebell Side Bends, pick load Rest 30 secs 10 Star Plank Reach Throughs Rest 2 mins Athlete Instructions Athlete Instructions 10 reps/side Kettlebell Side Bends Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.