West End Wednesday Metcon Class

Service Description

WORKOUT For time: Row, 5 km Every 3 mins (starting at 0:00) complete: 10 Bench Press, 155/95 lbs Time cap: 34 mins Athlete Instructions KG: 70/42.5 OR KG: 60/38.5 EXTRAS Tabata Bent Over DB 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 Warm-up 2:00 Easy Row Then Into... 2 ROUNDS 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Scap Push Ups 5 Inchworm Push Ups Then Into... 3 x 1:00 Row Builds 10 Empty Barbell Bench b/t Sets