West End Friday Metcon Class

Service Description

WORKOUT PART 1 Run 1 mi TIME TRIAL This is an all out effort for time. Athlete Instructions Repeat of Monthly Challenge -- 7/1 Rest until the 15th min mark to complete part 2... FREEDOM (RX) - Part 2 For time: 50 Bench Press, 155/95 lbs Every time you break complete: 10 Russian Kettlebell Swings, 70/53 lbs Time cap: 10 mins Athlete Instructions Workout starts with 10 Russian KB Swings (70/53) and complete 10 Russian KB Swings every time you break. KG conv: 70/42.5 Bench, 32/24 KB OPTIONAL ACCESSORY 4 RFQ: Banded Face Pulls and Banded Tricep Extensions 4 rounds for quality of: 30 Banded Face Pulls 30 Banded Tricep Extensions Athlete Instructions 3-4 rounds Rest as needed between rounds. Warm-up 2:00 Easy Jog Then Into.. 2 ROUNDS 10 Leg Swings (each) 10 Ankle Rolls L/R (each) 10 Walking Lunge Steps 10 Reverse Lunges 5 Sit Ups Then Into... 2 ROUNDS 20 High Knees 20 Butt Kicks 20 High Skips 20 Line Hops 10 Alternating V-Ups