Public Whiteboard

Components

Metcon

Settings

Workout

Step back in time

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Warm-up

30 Air Squats
20 Alternating Step Back Lunges
10 Scorpions
5 Inchworms w/ 3 Push-ups at the bottom

Then:

3 Rounds:
10 Alternating Lateral Squats (Video: https://www.youtube.com/watch?v=RZVowsq9IFg)
10 Wipers

Metcon

Metcon (AMRAP - Rounds and Reps)

13 min AMRAP
30 Step Back Lunge (right)
15 Hand Release Push Up
30 Step Back Lunge (left)
15 Hand Release Push Up

Accessory Work

Metcon (Weight)

5 Rounds:
10-15 Bent Over Rows (each side)
10-15 Dips
:30 Side Plank Hold (each side)

20 Minutes
(Score is weight used on the ROWS)

Building in weight each round if possible. You can adjust reps depending on the weight you have accessible. More reps for lighter loads.

Scales:
Rows can be done with a Rings, TRX, Barbell, 1 DB or 2 DBs together OR a heavy backpack

Dips can be done as couch dips, Ring Dips or Bar Dips.

Whiteboard:

Thursday, May 07, 2020

Male Clients