Warm-up
25/20 Calorie Row or Bike
then:
30 Face pulls w/band
30 Hammer Curls w/band
20 Good Mornings w/band
20 Strict Presses w/band
10 Clapping Push-ups
Weightlifting
Bench Press (5-5-5-5-5)
METCON
Metcon (3 Rounds for time)
Every 5:00 for 15:00 (3 rounds):
30 Double Dumbbell Power Cleans
20/15 Calorie Assault Bike OR 25/20 Calorie Row
Rx+: 50#s/35#s
Rx: 30#s/20#s
Elements:
20#s/15#s
Open standard Dumbbell Power Clean: One head of the dumbbell touches the ground, and then goes over the shoulder.
Record the time it took each round.
For big classes, stagger by 2:30 and share DBs/Bike or Row
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
1×5 @ 90% of today’s heavy set