West End Tuesday Metcon Class

Service Description

WORKOUT For time: 40 Wall Balls, 20/14 lbs 40 Toes-to-bars 30 Wall Balls, 20/14 lbs 30 Toes-to-bars 20 Wall Balls, 20/14 lbs 20 Toes-to-bars 10 Wall Balls, 20/14 lbs 10 Toes-to-bars Time cap: 14 mins Athlete Instructions KG: 9/6 STRENGTH Back Squat 1x3 Use the heaviest weight you can for the set. Athlete Instructions ON 15:00 CLOCK (Post-Workout) Build to a Heavy 3-Rep Back Squat OPTIONAL ACCESSORY 4 rounds for quality of: 20 Single Dumbbell Bulgarian Split Squats, pick load 15 Dumbbell Hip Thrusts, pick load Rest 1 min Athlete Instructions 3-4 rounds 10 reps/side 20 Single Dumbbell Bulgarian Split Squats- RPE 7 Dumbbell Hip Thrusts- RPE 7 Warm-up 2 ROUNDS 10 Alternating Lateral Bounds (stick the landing) 10 Glute Bridge Marches (5 each) 10 Air Squats 5 Broad Jumps Then Into... 2 ROUNDS 10 Banded Pull Aparts 10 Hollow Rocks 10 Kip Swings 10 Air Squats Then Into... 2 ROUNDS 5 Wall Balls (light ball) 3 Kip Swings + 3 Knees to Elbow Then..Time Depending. 5 Wall Balls (workout ball, workout target) 5 Toes to Bar (workout variation) 5 Empty Bar Back Squats