West End Tuesday Metcon Class

Service Description

WORKOUT 5 rounds, each round for time, of: Run, 400 m 8 Deadlifts, 315/205 lbs Rest 1 min between each round. Athlete Instructions KG conv: 142.5/92.5 Accessory A Strict Pull-ups 4x10 Rest as needed between sets. Athlete Instructions 3-4 sets Rest 1-1:30 min between sets. Directly into B... Accessory B Tabata Bent Over Plate Row, pick load The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. Optional Accessory 4 rounds for quality of: 30 Banded Bicep Curls 30 Banded Tricep Extensions Rest 1 min Athlete Instructions 3-4 rounds Warm-up Movement Prep/Activation: 7:00 Running + Posterior Flow 0:00–2:00 Easy Jog 2:00–6:00 2 Rounds 10 Roll and Reach 10 Glute Bridges 10 Deadbugs 10 Banded Good Mornings 6:00–10:00 → 200m Moderate Run 4 Deadlifts (light) 4 Push-Ups Workout Prep: 2 sets 100m Run (Build up to workout pace) 2 Deadlifts @workout weight -rest 30 seconds between sets-