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Components

Glute-Ham Raises

Inverted Ring Rows

Metcon

Settings

Workout

03Sept2014

Warm-up

Warm Up # 2 (60 Sec)

Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.

Alternating Step Ups
Jump Rope
Inchworm
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees

1 Lap Run

Stretches: Posterior Chain Floss, Band Pull, Scorpion/T-Twist

Strength & Skill

Glute-Ham Raises (5-5-5-5)

Inverted Ring Rows (10-10-10-10)

Metcon

Metcon (Time)

03Sept2014

Chipper for Time of:

50 Calorie Row
--2/2 x Turkish Getups (53# / 35#)
40 x Ring Dips
--2/2 x Turkish Getups
30 x Push Press (95# / 65#)
--2/2 x Turkish Getups
20 x Box Jumps (30" / 25")
--2/2 x Turkish Getups
10 x Pull Ups

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, September 03, 2014

Clients: