Friday

Peak 180 – Group Class

Part A.

Metcon (No Measure)

4 Sets:

10 DB Split Squats (one leg elevated on bench)

right into….

10/7 Cal Sprint

*Rest about 2 min between sets. Building in weight each set.

*10 reps per leg, make sure front shin is vertical and focus on pressing through the front of the heel.
During our Pressing focused cycle, we are using Friday’s to keep the strength in our legs. This is a good combo of strength work mixed with a quick bike sprint. Make sure bike seat height allows for proper leg drive (not just quads).

Part B

Metcon (No Measure)

EMOM x 15 Min

Min 1) 15 Wallball (20/14)

Min 2) 10 Slamball

Min 3) 2 Rope Climbs

Scale:

Wallball – Weight or Height

Rope Climbs – Walk outs