West End Thursday Metcon Class

Service Description

Warm-up 100m Run 10 Supinated Band Pull-Aparts 8/8 Split Squats 10 Scap Push-Ups 10 Straight Leg Sit-Ups Into… 150m Run 10 Banded Upright Rows 10 Alt. Lunges 10 Alt. Piked Toes Taps 10 Bent Knee Sit-Ups Into… 200m Run 10 Banded Bent Over Rows 10 DB Goblet Lunges 10 Push-Ups 10 Butterfly Sit-Ups STRENGTH - Performance + Fitness 4 RFQ: 4 rounds for quality of: 12 Dumbbell Incline Bench Press, pick load 20 Incline Dumbbell Flies, pick load 20 Dumbbell Bent Over Rows, pick load Athlete Instructions 3-4 sets WORKOUT - Performance + Fitness 5 RF-ME: 5 rounds for max reps of: Run, 200 m max rep Alternating Kettlebell Goblet Lunges, pick load, 45 secs max rep Sit-ups, 45 secs Alt EMOM