Public Whiteboard

Components

"Kelly Rowland"

Settings

Workout

TUESDAY 7.30.19

WU:

500M Row
Foam Roll
Banded shoulder distraction
Hip Halo

MOVEMENT PREP
Warmup Round 1:
10 Calorie Row
100 Meter Run
10 Box Jumps with Step Down (Lower Height)
10 Medicine Ball Front Squats

*Performed at a very easy pace

Warmup Round 2:
5 Calorie Row
50 Meter Run
5 Box Jumps (Workout Height)
5 Wallballls

*Performed at estimated workout speed

MC: "Kelly Rowland" (Time)

For Time:
50/35 Calorie Row
3 Rounds of "Kelly"
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

**If you are unable to run, complete one of the following:
28/20 Calorie Assault Bike or Echo Bike
40/28 Calorie Schwinn Bike
800 Meter Bike Erg
500 Meter Row
400 Meter Ski Erg

EC: Metcon (No Measure)

EXTRA CREDIT:
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups

Rest 2 Minute Between Sets

GHD sub:
10 Strict Toes to Bar or 20 Weighted AbMat Sit-ups

Whiteboard:

Tuesday, July 30, 2019

Male Clients