West End 5pm Monday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 8:00 AMRAP 1:00 Each Bike 25ft Lizard Crawl 10 Glute Bridges 10-second Dead Hang 5 Light Kettlebell Deadlifts Workout Prep: 2 Controlled Round @ 60% 5 Kettlebell Swings 5/4 Bike Calories 10ft Bodyweight Lunge WORKOUT - Lincoln Continental As many reps as possible in 20 mins of: 3 Kettlebell Swings, 53/35 lbs 3/2 Air Bike Calories 3 sit ups 3 ring rows or pull ups Walking Lunge, 30 ft 6 Kettlebell Swings, 53/35 lbs 6/4 Air Bike Calories 6 sit ups 6 ring rows/pull ups Walking Lunge, 30 ft 9 Kettlebell Swings, 53/35 lbs 9/6 Air Bike Calories 9 sit ups 9 ring rows/pull ups Walking Lunge, 30 ft ... Continue adding 3 Athlete Instructions KG conv: 24/16 FINISHER For time: 40/32 Row Calories 30 Up-Downs 20 Alternating Dumbbell Snatches, pick load