Public Whiteboard

Components

Metcon

Settings

Workout

Saturday Slaughter

Warm-up

10/8 Calorie Bike
5 Inchworms
10 Banded Low Ext. Rotations / side (0:02 Hold at Top)
10 Palloff Presses from Squat / side
15 GHD Hip Extensions
10 KB Front Squats (light)
15 V-Ups
5 Kips
TOGETHER:
Empty Barbell Warm-up + Drills

Metcon

Metcon (Time)

20/16 Calorie Bike
10 Front Squats (155/105)
20 Toes-to-bar
-90 seconds rest-
20/16 Calorie Bike
10 Front Squats (135/95)
20 Toes-to-bar
-90 seconds rest-
20/16 Calorie Bike
10 Front Squats (95/65)
20 Toes-to-bar
-90 seconds rest-
20/16 Calorie Bike
10 Front Squats (75/55)
20 Toes-to-bar

Choose a front squat weight, that not only can you clean but also perform 10 unbroken reps on to start the workout. Scale T2B to a means which can be performed in 2 subsets or less to start.

Stretching

Metcon (No Measure)

2 Rounds of:
1 min Butterfly Stretch
2 min Couch Stretch / side
1 min Lumbar Twist Stretch / side

Whiteboard:

Saturday, September 28, 2019

Male Clients