Public Whiteboard

Components

Metcon

Settings

Workout

Recovery day with sleds and Cleans

Warm-Up

Perfect Lunge 50'
Walking Toe Touches 50'
5 Inchworms

2 Rounds:
:30 Hollow Rock
Side Plank (:30 per side)
:30 GHD Prone Hold

2 Rounds:
10 Palloff Press Figure 8's (per side)
15 Ext Rot. Low (per side)(these need to be done slow!!)
25 Cobras (5/2.5lbs)
:30 Pec Stretch (per side)

Metcon (Time)

5 Rounds For Time:
10 Power Cleans
25m Sled Push (Sled+ 90/40)
(Rest 1:30 b/w Rounds)

*Track weight used in notes

This workout should be a sprint! Power Cleans MUST be touch and go on all 5 rounds! Make sure to scale to pick a weight you can control with good form and intensity.

Mobility

20 Minutes of:
Quads, Hips, Shoulders

Whiteboard:

Thursday, March 21, 2019

Male Clients