Public Whiteboard

Components

Moscow Mule

Settings

Workout

13FEB2020

Warm-up

1 MINUTE
Easy Shuttles
Active Samson
Single Arm Farmers Carry (30 Seconds Each Side)

40 SECONDS
Moderate Shuttles
Inchworm to Push-up
Single Arm Front Rack Carry (20 Seconds Each Side)

30 SECONDS
Faster Shuttles
Alternating Reverse Lunges
Single Arm Overhead Carry (15 Seconds Each Side)

*Performed with 1 Light Kettlebell

Mobility

Couch Stretch: 90 Seconds Each Side

Strength & Skill

Review Balance & Unbalance of each movement

Metcon

Moscow Mule (1 Rounds for time)

On the 4:00 x 6 Rounds:
25 Russian Kettlebell Swings (70/53)
1 x 20 Meter Walking Lunge
20 x 10 Meter Shuttle Sprint

*The final score is the slowest of the 6 rounds

After Party

QUADS FOAM ROLL: 1-2 Minutes Each Side
GLUTES FOAM ROLL: 1-2 Minutes Each Side
LOWER BACK FOAM ROLL: 1-2 Minutes

Whiteboard:

Thursday, February 13, 2020

Clients: