Public Whiteboard

Components

Metcon

Settings

Workout

Air BnB

Warm-up

Rowling

With a partner row 1k meters in increments of 100 meters. The goal is to stop on each 100m mark without being under or going over. If you do, perform that many burpess. Ex: If I get on the rower on the 400m mark, row to 500 but it stops on 504 I will perform 4 burpees.

https://www.youtube.com/watch?v=fxfhQMbATCw <<<Rowing

Mobility

Banded Shoulder stretches
Banded Leg Stretches

Metcon

Metcon (AMRAP - Reps)

5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Air Squats
1 Minute Bike
1 Minute Rest

https://www.youtube.com/watch?v=_HDZODOx7Zw <<<AbMat Sit-ups
https://www.youtube.com/watch?v=rMvwVtlqjTE <<<Air Squat

Accessory

3 rounds
Double KB RDL x 10
½ kneeling KB bottoms up press x 8 each
Ring static row holds x 20 secs

Whiteboard:

Thursday, August 01, 2019

Male Clients