Public Whiteboard

Components

Metcon

Settings

Workout

Desecration Smile

Warm-up

Metcon

Metcon (3 Rounds for time)

With a partner, complete For Time:
3 sets:
15 Synchro Bar Facing Burpees
10/8 Rope Climbs (split)
15 Synchro Bar Facing Burpees
-Rest 1:1 b/t sets-

Midline

Metcon (No Measure)

3-4 Rounds
10 Weighted GHD Situps to Parallel
10 Dip Support Leg Raise
6 Ab Wheels
10 Landmine Windmills (each side)
30 yd DB Farmers Carry (each side – as heavy as form can be maintained)

Accessory Work

4 Rounds:
20 Band Pull Through @ heavy weight band – maintain quality
20 GHD Hip Raise
10 Rear foot elevated DB Split Squat (each side) @ moderate weight

-Rest as needed b/t rounds-

Whiteboard:

Saturday, April 09, 2022

Male Clients