Heavy Metcon – 14th February
This is an advanced class. Please read the guidelines at the end.
Part A – 30 mins
10 rounds
10 deadlift (60-65%)
30 secs rest
30 secs assault bike
30 secs rest
10 dips / bench press / shoulder press – you choose
30 secs rest
Part B – 15 mins
1 length sled – 100kg
10 AKBS (or 5 strict pull ups)
10-15 cal row
Rest 60 secs
http://sgu.97f.myftpupload.com/2018/01/17/heavy-metcon-guidelines/