West End 5pm Monday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 9:00 AMRAP 30-second Bike 30-second Row 10 Air Squats 5 Push Ups 1 Zombie Rope Climb or 5 Ring Rows 20-second Plank (elbows) -into- Teaching Focus Workout Prep: 1 Round 100m Row 5/4 Cal Bike 1 Rope Climb (or 3 Strict Pull Ups) 5 Push Ups 5 Synchro Air Squats WORKOUT: For time in teams of 2 Row, 500/450 m 30/24 Air Bike Calories 30 strict pull ups or 15 Rope Climbs 30/24 Air Bike Calories Row, 500/450 m 100 Push-ups Row, 500/450 m 30/24 Air Bike Calories 150 Synchronized Air Squats 30/24 Air Bike Calories Row, 500/450 m Time cap: 35 mins