Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

So Much for the Afterglow

Warm-up

2 Sets:
1:00 Row
10 Box Jump w/Step Down
10 Suitcase Deadlift R/L

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Metcon

Metcon (AMRAP - Rounds and Reps)

With a partner, complete AMRAP 20:
20 Calorie Bike
20 DB Box Step-Overs (24/20) (50/35)
20 Deadlifts (185/125)
20 DB Front Squats (50/35)

*Every 2:00, including 0:00 partners must run 20 calories (10 each)

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

Whiteboard:

Saturday, March 13, 2021

Male Clients