East Brisbane Thursday Metcon Class

Service Description

STRENGTH Dead Stop Bench Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest 1:30 between sets. Athlete Instructions 3-second Pause Start Moderate and build to a Moderate-Heavy WORKOUT 3 rounds, 3 mins each, for max reps of: 75 Double Unders 20 Burpee-to-Targets max reps in remaining time Air Bike Calories Rest 1 min -- then -- In 4 mins, for max reps of: 75 Double Unders 20 Burpee-to-Targets max reps in remaining time Air Bike Calories OPTIONAL ACCESSORY 4 rounds for quality of: 30 Banded Face Pulls 30 Banded Tricep Extensions Athlete Instructions 3-4 rounds Banded tension should be easy and performed fast/superset Warm-up 2:00 Easy Air Bike Banded 7s Then Into... 2 ROUNDS 20 Single Unders 10 Scap Push Ups 10 Tempo Push Ups (:02 down) Then Into... EVERY 1:00 (3:00) MIN 1 - 20 Double Unders MIN 2 - 5 Burpee to Bar MIN 3 - :20 Air Bike building to workout pace Then Into... 5 Empty Bar Deadstop Bench Press (3-second Pause)