Heavy Metcon 24th January
This is an advanced class.
Please read the guidelines via the link at the end.
Work in teams of three.
Stagger your start so there is no queue for the bike (or one person starts on the lunges, one on the bike, and one on the rest etc.).
8 rounds
12 barbell reverse(/back) lunges Female: 55kg Male: 70kg
24 cyclist squat (unweighted/light – move fast)
** cals assault bike
6 strict chest to bar pull ups or chin ups
90 secs rest
**cals on assault bike: reduce by 3 per round and then repeat the first on the last round:
1st round: 24 cals
2nd round: 21 cals
3rd round: 18 cals
4th round: 15 cals
5th round: 12 cals
6th round: 9 cals
7th round: 6 cals
8th round: 24 cals
Finisher: 7 mins bicep curls YGIG 3 reps