Public Whiteboard

Components

Metcon

Settings

Workout

3 Metcons and 1 score

Warm-up

50 ft Banded Monster Walk + Lateral Steps
10 Cossack Squats
10 Perfect Lunge w/ Rotation
10 Scap Pullups
10 GHD Hip Ext (2 sec hold @ top)
15 Banded Ext Rot (2 second hold at ext.)

Foam Roll (1:00 per)
Quads, T-spine, Lats

2 Rounds: (increasing in weight)
10 DB Rows
5 DB Hang Clean & Jerks
5 DB Man Makers

Metcon (Time)

For Time:
400m Row
60 Single Unders
30 Double Unders
10 Triple Unders

(Rest 1:00)

800m Run
60 Hollow Rocks
30 GHD Sit-ups
10 Toes to Bar

(Rest 1:00)

1 Mile Bike
60 DB Bent Over Rows (2 DB's) (40/25lbs)
30 DB Hang Clean and Jerks (2 DB's) (40/25lbs)
10 DB Man Makers (2 DB's) (40/25lbs)

Mobility

1 minute Foam Roll Lats
1 minute Foam Roll Quads / side
2 minutes Couch Stretch / side
1 minute Pigeon Stretch / side

Whiteboard:

Thursday, September 26, 2019

Male Clients