Public Whiteboard

Components

Metcon

Settings

Workout

Recovery Day

Warm-Up

1:00 Assault Bike or Ski Erg
Banded Monster Walk + Lateral Steps
Walking Toe Touches -->
Bodyweight Lunge <--
10 Wipers
10 Scorpions
20 Banded Ext Rot Low
10 Ext Rot and Press
200m Run

Accessory Work

15 Minutes (4-5 sets increasing in weight on DL and Wood chopper)
8 Single Leg Deadlifts (per side)
8 Banded Palloff Press figure 8's (use a small band for this)
8 Plate Wood choppers (per side)

Metcon (Calories)

2 Rounds For Calories/Reps:
2:00 Assault Bike
2:00 Rest
2:00 Ski Erg
2:00 Rest
2:00 Running (40 yard shuttle)
2:00 Rest

The shuttle is 20 yards down and back.
Each 40 yard shuttle is worth one Rep.
Sub Ski Erg for Rowing Calories

Whiteboard:

Thursday, March 14, 2019

Male Clients