East Brisbane Thursday Metcon Class

Service Description

Warm-up AMRAP x 6 MINUTES 6 Scap Pull-Ups 6 DB Overhead Tricep Extensions 6 Alt. Step-Ups (option to add DBs in the Farmer position) 6/6 SA DB Bent Over Rows STRENGTH - Performance + Fitness Landmine Press (Single Arm) 20-20-20-20 Use the heaviest weight you can for each set. Rest as needed between sets. Athlete Instructions 10 reps/side. Keep Weight Moderate across all sets. WORKOUT - Performance 2x AMRAP 8 mins: For 2 cycles: AMRAP in 8 mins of: 10 Strict Pull-ups 10 Ring Dips 10 Alternating Dumbbell Box Step-ups, 50/35 lbs, 24/20 in Rest 1:30 between each cycle. For each cycle continue the AMRAP. Athlete Instructions KG DB: (22.5/15) Extra Credit - Performance + Fitness 4x 3 mins RemReps: 4 rounds, 3 mins each, for max reps of: 20 Box Jump Overs, 24/20 in 15 Front Squats, 155/105 lbs max reps in remaining time Muscle-ups Rest 2 mins