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