Public Whiteboard

Components

Atlas Stone to Shoulder

Metcon

Settings

Workout

Atlas Stones

Warm-up

2 Rounds:
Run 300m (Yup 300m)
10 Cossack Squats
10 GHD Hip Ext
20 cobras (2.5lbs)
10 Pushups
10 PVC Passes

Once Completed:
5 Minute Foam Roll Session (Quads, Lats, T-Spine)

Atlas Stone to Shoulder (20 minutes)

Be sure to bring long sleeves!

The first 10 Minutes will be a skill development teaching the correct form to lift a stone. The following 10 Minutes will be spent building to a heavy single

Metcon (AMRAP - Rounds and Reps)

15 Minute amrap:
50' Dball/Stone Carry (AHAP)
15 Bar Dips
400m Run

Matts will be set on each side of the rig. The D-ball or stones must be carried the full legnth of the rig before being placed down. Make sure you have a weight you know you can carry the full distance and not drop on the floor! Use Dballs and stones as you see fit bit they MUST NOT be dropped anywhere but on a matt.

Whiteboard:

Thursday, February 14, 2019

Male Clients