West End 5pm Monday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 3 Rounds :40 Row (increase pace each round) 20 Single Unders 3 Broad Jumps 3 Inchworms + push ups 5 ring rows Workout Prep: 2 sets @ 60–70% 5/4 Calorie Row 10 Double Unders WORKOUT - Miami Heat For time: 50/40 Row Calories 100 Double Unders 40/32 Row Calories 80 Double Unders 30/24 Row Calories 60 Double Unders 20/16 Row Calories 40 Double Unders 10/8 Row Calories 20 Double Unders INTO 8 rounds for time of: 8 Ring Rows 8 Dumbbell Bench Press, pick load 8 shuttle runs