East Brisbane Monday Metcon Class

Service Description

WORKOUT For time: 50 Push-ups (40 OR 30) Row, 2000 m Time cap: 12 mins 5 rounds, 1 min per station, for max reps of: Bench Press, pick load Strict Pull-up Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. Athlete Instructions Bench Press / Dumbbell Bench Press Options for Loading: Barbell - 185/115, 155/95, 135/85 DBs - 70/50, 50/35, 35/25 KG: 85/52.5, 70/42.5, 60/37.5 barbell, 32.5/22.5, 22.5/15, 15/10 DB Modifications for Strict Pull-Ups: Banded Strict Pull Ups or Ring Rows EXTRAS Elbow Plank Hold 4x 60 secs Rest 1 min between sets. Warm-up 2:00 Easy Row Then Into... 2 ROUNDS 7 Banded Pull Aparts 7 Banded Face Pulls 7 Banded Straight-Arm Pulldowns 5 Scap Push Ups 5 Push Ups Then Into... 2 ROUNDS 5 Burpees :45 Row, building pace