Public Whiteboard

Components

Paused Back Squat + B ...

Metcon

Settings

Workout

Holidae Inn

Warm-up

2:00 Row (moderate)

then...

2 Sets:
5 Inchworm w/Push Up
10 Box Jump w/Step Down
10 PVC Pass Through
5 Overhead Squats (building to starting weight)

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Weightlifting

Paused Back Squat + Back Squat (Pause Squat + 1/4 Squat + Squat)

Paused Back Squat + Back Squat (no tempo)

1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6/10 RPE Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 7/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 7/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE Back Squat

Metcon

Metcon (Time)

Complete For Time:
21-15-9
Burpee Box Jump-Overs (24/20)
Overhead Squats (95/65)

Rx+:
Complete For Time:
21-15-9
Burpee Box Jump-Overs (24/20)
Overhead Squats (135/95)

Whiteboard:

Monday, June 27, 2022

Male Clients