Public Whiteboard

Components

DB Rows

Metcon

Settings

Workout

Metcon and stretching

Warm-up

2 Rounds:
10 Lateral dot drill bounds (per leg)
5 Figure 8 dot drills (per leg)
:30 Perfect Lunge
10 Pushups with Rotation
10 External Rotation and Press
10 Ext Rot Low

DB Rows (8-8-8-8 (10 minute Cap))

8 Per Side
We will superset this with 8 DB Windmills per side

Metcon (Time)

Open:
2 Minutes of accumulated side planks

Into:
4 Rounds:
12 Ring Pushups
24 Sandbag or D-ball Lunges
200-meter Sandbag or DBall Carry

Close:
1 Mile Run

Notes:
+Ring push-ups should be done by everyone just change angles to allow for an opening set of 12
(elevated pushups from a box -> pushups from floor -> pushups from an angle)

+the first 24 paces of the 200m run are to be your lunges then continue the 200m carry as a run

Mobility

1 Minute Per:
Pigeon Stretch
Couch Stretch
PVC External Rot/Lat Stretch over a box or GHD
Pec Stretch

Whiteboard:

Thursday, June 28, 2018

Male Clients