East Brisbane Thursday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 2 rounds 30-second Air Bike (easy-moderate) 30-second Row (easy-moderate) -into- 3 Rounds 10 Deadbugs 3 Broad Jumps 10 Single Dumbbell Suitcase Deadlifts (each) 3 PVC Clean Deadlifts Workout Prep: 2 Progressive Builds Round 1: 30 second Cal Row @ moderate 30 second Cal Bike @ moderate -rest 1:00- Round 2: 15 seconds Cal Row @ target pace 15 seconds Cal Bike @ target pace • Build heart rate and confirm pacing while practice transitions. • You should know your target pace before starting Every 2 mins for 10 mins: Clean Deadlift 3 Clean Deadlifts, pick load Every 2 mins for 10 mins. Athlete Instructions 90–95% (1RM Clean OR RPE 9) WORKOUT - Mille-Feuille 5 rounds, each round for time, of: 25/20 Row Calories 25/20 Air Bike Calories Go every 5 mins. Optional Accessory 4 rounds for quality of: 12 Incline Dumbbell Hammer Curls, pick load 12 Barbell Skull Crushers, pick load Rest 1 min