Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we’ll spend some time working the upper-body. Build to a heavy set of 4 on the Push Press.
– Metcon: Max Effort test today! Don’t try to pace this test, just go all-out!
B) Warm Up/Mobility (3:00 – 13:00)
5 Minutes of Funnel Tag
Then grab empty barbells and complete
3 Rounds of:
10 Bent-over Rows
8 Push Press
6 Barbell Curls
10s Side Plank each set
*Empty Bar for all sets
C) Strength (15:00 – 50:00)
1) Push Press: 10-8-6-4. Rest 2:00
– Build to a challenging set.
3) Barbell Curls: 3 x 10. Rest 30s.
D) Metcon (50:00 – 60:00)
Assault Bike Test:
4 Minutes Max Calories
Or
Row Calorie Test
4 Minutes Max Calories