West End Monday Metcon Class

Service Description

Warm-up 1-2 MOBILITY ROUNDS 10 Alt. Cossack Squats 10 Good Mornings 10 Bootstrappers 10 Alt. Deadbugs 10 Alt. Supermans 10 Toe Touch + Jumping Jacks into… 3 ROUNDS 15/12 Cal Row (easy → moderate → workout pace) 10 Empty Barbell Clean Deadlifts 5 Vertical Jumps → 5 Box Jumps → 5 Box Jump Overs 10 Jumping Air Squats 5 Empty Barbell Upright Rows + 10 Alt. Elbow Punches STRENGTH - Performance + Fitness Squat Clean : 2-2-2-2-2-2-1-1-1-1-1-1 Use the heaviest weight you can for each set. Go every 1 min. Athlete Instructions Start Light-Mod and end Mod-Heavy. WORKOUT - Performance 5x RFT: 5 rounds, each round for time, of: 15/12 Row Calories 10 Box Jump Overs, 24/20 in 5 Squat Cleans, 185/135 lbs Go every 3:30. Athlete Instructions KG BB: (85/60)