Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

Sunday, October 10th 2021

A. General
60sec Row or Bike
10 rotating scorpions
10 rotating full squat T spine rotations
30 sec Row or Bike

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific
AMRAP 5mins
5/5 Spiderman stretch
5/5 single arm DB push press
5 Scap pulls + 5 scap push

Metcon

A: Metcon (Time)

3 rounds
Run 800m
20 Burpee to target 6"
Run 400m
20 Push-ups

Score: Time
TC: 35mins

Scaling options
Beginner
3 rounds
Run 400m
15 Burpees
Run 200m
15 Elevated Push-ups

Intermediate
3 rounds
Run 800m
15-20 Burpee to target @6"
Run 400m
12-20 Push-ups

Extra Accessory

Metcon (No Measure)

5 sets
12\12 RDL with reach on bosu ball or cushion
6\6 Russian step ups

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