West End 5pm Monday Metcon Class

Service Description

WORKOUT For time: 75/60 Row Calories 25 Burpee Box Jump Overs, 24/20 in 50 Alternating Dumbbell Snatches, 50/35 lbs 25 Burpee Box Jump Overs, 24/20 in 75/60 Row Calories Time cap: 23 mins Athlete Instructions KG: 22.5/15 Warm-up EVERY 1:00 FOR 10:00 MIN 1 → :45 Easy Row MIN 2 → 10 Air Squats + 10 Alt. Reverse Lunges MIN 3 → 8 Up Downs + 4 Box Step Ups MIN 4 → 10 Dead Bugs + 10 Glute Bridges MIN 5 → 8 Light Alt. Dumbbell Deadlifts + 8 Light Alt. Dumbbell Snatches MIN 6 → :45 Row, gradually building pace MIN 7 → 10 Good Mornings + 10 Bird Dogs MIN 8 → 6 Burpee Box Step Overs or Burpee Box Jump Overs MIN 9 → 10 Light Alt. Dumbbell Snatches MIN 10 → :45 Row @ intended Opening Workout Pace