Peak 180 – Group Class
Part A.
Metcon (3 Rounds for time)
3 Components (rounds), each in an 8 minute window:
a) 2k row (for time)
b) 4 x 200m
c) 8 min EMOM
35 Double Unders
*2 min transition between each station
This is a lot of conditioning today, but last few weeks have been ramping up our cardio so this should be good. We have not done a 2k row in sometime so this should be a good test for us. The interval runs can be scaled if needed, the expectation is around :40-1:15 per 200m to allow for recovery. The last piece can be training to improve DU’s or as 8 min to work on that skill.
Part B
Metcon (Weight)
4 Sets of:
6 Bench Press (building to heavy)
right into…
20 Feet Anchored Weighted Sit-ups (20/15lb db)
Rest 1 min between sets
Place feet under 35lb db’s (share them) and then keep either a 20lb or 15lb db on your chest as you perform the 20 reps