East Brisbane Wednesday Metcon Class

Service Description

WORKOUT 5 rounds, each round for time, of: 15/12 Air Bike Calories 10 Box Jump Overs, 24/20 in 5 Back Squats, 225/155 lbs Go every 4 mins. Athlete Instructions Bar comes from the rack KG conv: 102.5/70 OPTIONAL ACCESSORY 3 rounds for quality of: 60 Single Leg Banded Hamstring Curls 30 Banded Hamstring Curls Rest 1 min Athlete Instructions 30 reps/side Single Leg Banded Hamstring Curls Warm-up 2 ROUNDS :40 Easy Air Bike 10 Alternating Box Step Ups 10 Alternating Samson Lunges 10 Glute Bridges 10 Cossack Squats Then: 2 ROUNDS :30 Air Bike Building Pace 8 Box Step Overs 8 Lateral Lunges 8 Tempo Air Squats Then: 1 ROUND :20 Workout Pace Air Bike 4 Box Jump Overs (low box) 5 Empty Bar Back Squats