Public Whiteboard

Components

Metcon

Settings

Workout

Midline Blast + Running

Warm-up

20 Step Back Lunges
10 Toy Soldiers
10 Walking Toe Touches
15 GHD Hip Extensions
15 Band Pull Aparts
10 Single Leg KB Deadlifts
15 V-Ups
10 Scap Pull-ups
5 Big Kips

Metcon (Time)

3 rounds for time of:
800-meter run
25 toes-to-bars
25 deadlifts (225/155)

Intermediate Option
3 rounds for time of:
800-meter run
15 toes-to-bars
15 deadlifts (185/125)

Beginner Option
3 rounds for time of:
400-meter run
20 sit-ups
15 deadlifts (95/65)

Use your best judgment before going into this. Each round should be done in less than 10 minutes, so if on your first round, it takes 9+ minutes, scale down to the next level.

Timecap: 32 minutes

Whiteboard:

Saturday, November 24, 2018

Male Clients