West End 5pm Monday Metcon Class

Service Description

Warm-up 2 ROUNDS (:45 WORK / :15 TRANSITION) MIN 1: Easy Row MIN 2: Air Squats (not fast) MIN 3: Single Unders MIN 4: 5 Scap Pull-Ups + 10 Ring Rows STRENGTH/SKILL - Freedom (Advanced) Strict Pull-ups : Max Set A single set of Strict Pull-ups for max reps OR Dead Hang, 3 mins WORKOUT 3 rounds for max reps of: max rep Row Calories, 3 mins max rep Dumbbell Goblet Squats, 50/35 lbs, 2 mins max rep Single Unders, 1 min Rest 2 mins Athlete Instructions KG: 22.5/15 INTO Every 1 min for 24 mins, alternating between: max rep Alternating Sit Throughs Elbow Plank Hold max rep [ 1 Burpee + 6 Side Shuffles ] max rep Double Unders max rep Monostructural Cardio Rest 1 min