Public Whiteboard

Components

Metcon

Settings

Workout

Not a typical Thursday

Warm-up

400m Run
Perfect Lunge w/ Rotation 50ft
10 Cossack Squats
10 GHD Hip Ext (2 second hold @ top)
3 Sided Plank (1:00 per side)

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

2 Rounds: (increase in weight)
5 DB Hang Squat Clean
5 DB Lunges (per side)
5 DB Push Press

Metcon (Time)

For Time:
25 Dumbbell Curtis P's (30/20lbs)
30/25 Calorie Assault Bike
20 Dumbbell Curtis P's (30/20lbs)
30/25 Calorie Row
15 Dumbbell Curtis P's (30/20lbs)

One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

Mobility

2:00 Couch Stretch
2:00 Pugeon stretch
1:00 Banded Lat Stretch

Whiteboard:

Thursday, October 03, 2019

Male Clients