East Brisbane Tuesday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 8:00 AMRAP 30-second Easy Bike 4 Worlds Greatest Stretch (each) 5 Dynamic Squats Stretches 10 Banded Shoulder Press 5 Muscle Cleans + Strict Press (PVC--empty bar) Workout Prep: 3 Sets 3 GHDs (or V-Ups) 2 Deadlifts (build in weight) Strength Every 1 min for 10 mins: Clean & Jerk 1 Clean & Jerk, pick load Every 1 min for 10 mins. This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted. 8 rounds for time of: 12 GHD Sit-ups/15 V-ups 4 Deadlifts, 225/155 lbs Athlete Instructions GHD Sit-ups / 15 V-ups KG conv: 102.5/70 Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Sets 1:00 Scorpion Stretch 1:00 Couch Stretch *Rest as needed between sides, movements and sets.