Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

The Cell Gym 12.23.16

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Back Squat (Find 1 RM)

Back Squat

Metcon

Metcon (Time)

"12 Days of Christmas"
Just like the Christmas carol you complete the next movement and repeat all of the previous movements.

1 Handstand
2 Box Jumps 30"/24"
3 Dumbbell Squat Clean (Heavy)
4 KB Swings 55/35#
5 Push-ups
6 Double Unders
7 Deadlifts 185/95#
8 Russian Lunges
9 Toes to Bar
10 Hand release push ups
11 Burpees
12 Man Makers

Whiteboard:

Friday, December 23, 2016

Male Clients