Public Whiteboard

Auto Scroll Page

Components

Metcon

Thursday May 11, 2023

Warm Up

Cardio 3min

Then;

EMOM 6

Wide Leg Walkouts

Scap Pull Ups

Jumping Air Squats

B: Metcon (AMRAP - Rounds and Reps)

-Individual Version-
EMOM 32

1. Row Cals 12/10
2. Pull Ups 12

3. Bike Cals 12/10

4. Kettlebell Swings 20

-Partner Version-
Same as above but split up the work with your partner to get as many reps as possible in each min.

Extra: Metcon (No Measure)

Accessory
Tabata
1. Heel Over DBs
2. Unsupported Dumbbell Rows (switch arms each round)

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