Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

AMRAP x 3 MINUTES
50’ Shuttle Run
8 MedBall Lunges
6 MedBall G2OH

-Rest 1:00-

AMRAP x 3 MINUTES
7 Single Ring Ring Rows
6 Kip Swings
5 Wall Ball Thrusters

Strength

Back Squat (6-4-4-2*)

Back Squat

*Build to a Moderate-Heavy 2-Rep.

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES
40-30-20
Wall Balls (20/14)|(14/10)
20-15-10
Pull-Ups

*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.
**After the round of 20/10/100 go back to the start of the workout if time remains.

(Score is Rounds + Reps)

WB KG: (9/6)|(6/5)