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Metcon

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Workout

Tuesday 090120

Warm-Up

400m Easy Run
:30 Spider-Man Lunges
5 KB/DB Deadlifts /SIDE
5 Goblet Squats

200m Easy Run
:30 Mountain Climbers
:30 Shoulder Taps
5 Push Press /SIDE

200m Easy Run
:30 Squat Bridges
10 Russian Swings

[MOBILITY]
1 Min. Spider-Man Hold /SIDE
1 Min. Calf Stretch /SIDE

Conditioning

[PRACTICE]
1 Round:
200m Run
3 Kettlebell Swings
3 Burpees

Metcon (Time)

"Born to Run"

400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 Kettlebell Swings
200m Run, 15 Kettlebell Swings
200m Run, 21 Kettlebell Swings

[SCALING]

RUNS: Do 200m for both, Jog for 2 Min./1 Min. in home, 500m/250m Row, 1,000m/500m bike.

KB SWINGS: Use a DB, Russian KB/DB Swings, KB/DB Deadlifts.

Whiteboard:

Tuesday, September 01, 2020

Male Clients