East Brisbane Friday Metcon Class

Service Description

WORKOUT Cookout Season For time: Row, 1000/850 m 50 Thrusters, 45/35 lbs 60 Pull-ups 50 Thrusters, 45/35 lbs Row, 1000/850 m Time cap: 20 mins Athlete Instructions KG conv: 20/15 Optional Accessory 3 rounds for quality of: 50 Kettlebell Side Bends, pick load Side Plank, 2 mins Rest 1 min Athlete Instructions 25 reps/side Kettlebell Side Bends Side Plank- 1 min/side Warm-up Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Row 2:00–5:00 2 Rounds 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Banded Strict Press 5 Dynamic Squat Stretches 5 Kip Swings 5:00–10:00 2 Rounds 30-second Row (moderate) 5 Single Arm Dumbbell Thrusters (each) 10 Ring Rows 10 Sit Ups Workout Prep: 2 Rounds @70% 100m Row 5 Thrusters (at workout weight) 3 Pull-Ups