Public Whiteboard

Components

Push Press

Metcon

Settings

Workout

Thursday, December 2nd 2021

A. General
1 min Easy Row
30sec rotating scorpions
1 min Moderate Row
30sec Mountain Climbers
1 min Hard Row

B. Specific
2 sets
5 breaths in the puppy dog stretch
5 Back rack elbow rotations
5 Btn push press
5 pause push press
https://youtu.be/9LJDGUulS_8?t=418

Weightlifting

A: Push Press (Work up to a heavy 3reps)

Push Press

Score: Max weight
TC: 8mins

Scaling options
Beginner, Intermediate
As Written

Metcon

B: Metcon (Time)

3 rounds for time
20/15 Cal Row/bike/ski
15 HSPU
10/15 Cal Row/bike/ski
7 Strict HSPU

Rest 1 minute between rounds

Score: Time
TC: 18mins

Scaling options
Beginner
3 rounds
20/15 Cal Row
15 DB Push Press
10/15 Cal Row
7 DB Strict Press
DB @mod

Intermediate
3 rounds
20/15 Cal Row
7 HSPU
10/15 Cal Row
7 HSPU

Extra Accessory

Metcon (No Measure)

3 sets
3/3 Dead bug Pullovers
20 Ballistic Standing Banded T

Goal: Core + Upper back stability