Public Whiteboard

Components

Metcon

Settings

Workout

All the muscles

Warm-up

2 Rounds:
10 Cossack Squats
10 Scap Pull-ups
20 Cobras (2.5 lbs - Slowly!)

2 Rounds:
30 Hollow Rocks
:30 Side Planks
:30 GHD Prone Hold

1 Round:
Banded Monster Walk + Lateral Steps
1:00 Couch Stretch
1:00 Pigeon Stretch
1:00 PVC Front Rack/Ext Rotation stretch (Over GHD, Bench or Box)

Metcon (Time)

3 Rounds:
20 Kettlebell Rows (Per Side) (70/53)
15 GHD Sit-ups
10 Kettlebell Goblet Squats (70/53)

Into:

3 Rounds:
20 Calories (Your Choice)
15 Russian Kettlebell Swings (70/53)
0:30 Handstand Hold

Mobility

Lets address any aches or tightness issues we might be dealing with. The last 15 mnutes of class is dedicated to personalised mobility needs. If you have something you wast addressed lets learn whats going on and fix it.

Whiteboard:

Thursday, May 23, 2019

Male Clients