Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

A christmas story is overrated

Metcon (Time)

2 sets of each:

15/12 cal ski/row
5 sand bag cleans @ 150/100#
15/12 cal ski/row
5 sand bag cleans @ 150/100#
15/12 cal ski /row
5 sand bag cleans @ 150/100#

Rest 5 min

15/12 cal ski/row
100’ sand bag carry @ 150/100#
15/12 cal ski/row
100’ sand bag carry @ 150/100#
15/12 cal ski/row
100’ sand bag carry @ 150/100#

Metcon (No Measure)

4x10 all supersets

Banded lat pull down (wide grip)
Incline DB curls (each arm)
Banded Lat pull down (close grip)
DB tricep kick backs (each arm)

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