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Life Alert

Metcon

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Workout

The Cell Gym 7.23.19

Warm-up

Warm Up (core rotation with band)

400m Run

Then:

2 Rounds:

8 Push-Ups

10+10 side lunges

10 scapula pull-ups

10+10 Rotation with Band

Core: 2x

20 hollow body

30 sec plank

Metcon

Life Alert (3 Rounds for reps)

AMRAP 4:
21/18 Calorie Assault Bike or Row
21 Toes to Bar
15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:
18/14 Calorie Assault Bike or Row
18 Toes to Bar
12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
15/12 Calorie Assault Bike or Row
15 Toes to Bar
9 Front Squats (155/105)

Metcon (3 Rounds for reps)

LIFE
AMRAP 4:
21/18 calorie assault bike or row
21 hanging knee raises
20 KB Front squats 55/35

Rest 4 min

AMRAP 4:
18/14 calorie assault bike or row
18 hanging knee raises
15 KB Front Squats 55/35

Rest 4 min

AMRAP 4:
15/12 Calories Assault Bike or Row
15 hanging knee raises
10 KB Front Squats 55/35

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, July 23, 2019

Male Clients

Tim
Trendler

7:00 PM Open Gym/ WOD

122 Total Reps

Female Clients

Beckie
Douglas

8:30 AM WOD (Daycare)

3 Total Reps

Alva
Lopez

8:30 AM WOD (Daycare)

0 Total Reps