Public Whiteboard

Components

Metcon

Settings

Workout

5am Chipper & 9:30am (posted @ 7:30am)

Warm-up

2-3 minutes bike or row

Then 2 rounds of:
1 round of Cindy
6 Sampson Stretches
20 PVC Passthroughs

Metcon (Time)

For Time:
400m Run
30 Toe 2 Bar
20 Single Arm DB shoulder to overhead (10 each) 70/40
10 Burpee Box Jump Over 24/20
5 Squat Clean 155/105
10 Burpee over bar
20 Single Arm DB shoulder to overhead (10 each) 70/40
30 Toe 2 Bar
400m Run

9:30am Class Only‼️‼️
Partner Up!
10 Rounds for time:
100m Alternating Sprints (50m down/50m back)
100m Alternating DB Farmers Carry 70/55 (50m down/50m back)
100m Alternating Partner Carry (50m down/50m back)
After every 2 rounds, perform 2 partner Deadlift 275/195

Whiteboard:

Saturday, July 21, 2018

Male Clients