Public Whiteboard

Components

Zercher Squat

Metcon

Hello Dollys

Settings

Workout

02Nov2015

Warm-up

Warm Up # 4 (Step Ups)

2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees

1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Stretches: Interior/Exterior Hip Mobility, Pec/Lat, Sampson

Strength & Skill

Zercher Squats are very underrated. These are pretty tough when done correctly. Take your time, stay in full range of motion and keep your form.

Zercher Squat (5 Sets of 5-7 Reps)

Metcon

Metcon (5 Rounds for reps)

02Nov2015

5 Rds of 3 Minute AMRAPs:

3 x Shoulder to Overhead
3 x Hang Squat Clean
3 x Burpees

1 Minute Rest Between Rounds

**Bar Weights:
Rx+ 115 / 75#
Rx 95 / 65#
Sc 75 / 55#

Homework

Hello Dollys (160 Reps)

Whiteboard:

Monday, November 02, 2015

Clients: