Milton Tuesday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 2:00 Machine -into- 2 Rounds of Banded 7s -into- 5:00-10:00 3 Rounds 5 Dynamic Air Squats 5 Wall Balls (light) 5 Ring Rows or Pull-Ups 5 Hang Dumbbell Snatches 8 Box Step Overs Workout Prep: 2 Partner Rounds @ 60–70% 4 Wall Balls 3 Pull-Ups 4 Dumbbell Snatches 2 Box Jump Overs FREEDOM (RX) - Iron Infantry For time: 150 Wall Balls, 20/14 lbs 150 Pull-ups 150 Dumbbell Snatches, 50/35 lbs 150 Box Jump Overs, 24/20 in Time cap: 30 mins Athlete Instructions Complete in teams of 2. KG conv: 22.5/15 Mini Pump - Core Work 4 RFT: Weighted Parallel GHD Sit-ups, Alternating V-ups, and Hollow Holds 4 rounds for time of: 10 Weighted Parallel GHD Sit-ups, pick load 30 Alternating V-ups Hollow Hold, 30 secs Rest 1:30 Athlete Instructions Athlete Instructions Weighted Parallel GHD Sit-ups- RPE 7/10 / Weighted Sit-ups Rest 1-1:30 min between rounds.