Public Whiteboard

Components

Metcon

Settings

Workout

Wednesday

Warm-up

Play a Game!

Partner Workout

Metcon (Calories)

IN TEAMS OF 2...

AMRAP x 15 MINUTES
P1 - Row for Cals
P2 - 5 DB Bent Over Rows + 10 Up-Downs + 15 Med ball GTOH

-Rest 2:00-

AMRAP x 15 MINUTES
P1 - Bike for Cals
P2 - 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats

*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.

Cool Down

FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching

Whiteboard:

Thursday, October 17, 2019

Male Clients