West End Thursday Metcon Class

Service Description

Warm-up 3 SETS 1:00 Row 5 Push-Up to Down Dog 5/5 Single Arm DB Arnold Press 5/5 Moose Antlers 10 DB Strict Press STRENGTH - Performance + Fitness Bench Press 1x3 at 70% 1RM Bench Press 1x3 at 80% 1RM Bench Press 1x3+ at 90% 1RM Rest as needed between sets. Athlete Instructions 1x3 @ 70% (RPE 7) 1x3 @ 80% (RPE 8) 1x3+ @ 85-90% (RPE 9)* *1-2 Additional Reps if mechanics are solid. WORKOUT - Performance 5 rounds, 2 mins each, for max reps of: 15 Dumbbell Push Press, 50/35 lbs max distance in remaining time Row Rest 1 min Athlete Instructions 1 meter = 1 rep KG DB: (22.5/15) Extra Credit - Performance + Fitness 5 rounds for quality of: 8 L/8 R Back Rack Front Foot Elevated Split Squats, pick load 25 Seated Banded Hamstring Curls