East Brisbane Thursday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 6:00 AMRAP 30-second Easy Bike 4 Lunge Matrix (each) 10-second Squat Hold 5 Low Box Jumps 5 Hand Release Push Ups Workout Prep: 2 Sets 5/4 Calorie Bike @ workout pace 4 Box Jump Overs 4 Push Ups STRENGTH Every 2:30 for 10 mins: Back Squat 3 Back Squats, pick load Every 2:30 for 10 mins. Athlete Instructions 72-75% 1RM WORKOUT - Ocean Drive Every 8:00 (3 sets) 15/12 Calorie Air Bike 15 Box Jump Overs (30/24) 30 Deficit Push Ups (4in/2in) 15 Box Jumps Overs (20/24) 15/12 Calorie Air Bike Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets 1:00 Toe Touch Stretch 1:00 Chest Stretch 1:00 Seal Stretch *Rest as needed between sides, movements and sets.