Public Whiteboard

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Components

Seated DB Strict Press

Single Arm DB Rows

Metcon

LeanX{8/13/15}

Warm-up

400m Run
ROM Drills

Weightlifting

10 minutes to complete:

Seated DB Strict Press (4x5)

Single Arm DB Rows (4x10)

Metcon

Metcon (AMRAP - Rounds and Reps)

12min AMRAP:
200m Shuttle Run (50m x4)
50 single unders
15 T2B
10 Med Ball Tosses over shoulder (30/20)

Cash-Out

2 rounds NOT for time:
100m R KB suitcase carry (AHAP)
100m L KB suitcase carry
100m over head R arm DB walk (AHAP)
100m over head L arm DB walk

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

Whiteboard:

Thursday, August 13, 2015

Male Clients

Mark
Bobo

4:00pm Lean X

1 x 5 @ 35 lbs

Female Clients

Barb
Goodall

9:00am Lean X

4 x 5 @ 15 lbs

Naomi
Duncan

4:00pm Lean X

1 x 5 @ 10 lbs