Public Whiteboard

Components

Deadlift

Dub-O-Trouble RX

Dub-O-Trouble INTERME ...

Dub-O-Trouble BOOTCAMP

Settings

Workout

CF 03/22/19

Deadlift

15 MINUTES TO COMPLETE:
7-5-3-1-3-5-7 Deadlift

*In this loading scheme, weights in the second half should meet or exceed first half

General Warm-Up 1.0

Jumping Jacks (1 min)
Lunge & Twist (down)
Inch worm (back)
Frankeinstein (down and back)
Dyno walks (down and back)
Leg Pendulum (10 touches per side)
Knee rotations (20 per reps/direction)
Hip rotations (20 per reps/direction)
Air Squats 20 reps
Lateral Squats 20 reps
Hang from ring or bar(1min)

Dub-O-Trouble RX (Time)

50-40-30-20-10
Dubs
5-10-15-20-25
Reverse Burpee

- 12 MIN TIME CAP -

Dub-O-Trouble INTERMEDIATE (Time)

75-60-45-30-15
Singles
5-10-15-20-25
Reverse Burpee

- 12 MIN TIME CAP -

Dub-O-Trouble BOOTCAMP (Time)

50-40-30-20-10
Singles
4-8-12-16-20
Reverse Burpee

- 12 MIN TIME CAP -

Whiteboard:

Friday, March 22, 2019

Male Clients