Public Whiteboard

Components

Front Rack Reverse Lunge

Mutu

Settings

Workout

Friday 2/4/22 WOD

Warm-up

What you need:
Barbell
Box
Dumbbell

-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat

Specific Prep
*Coach's Choice

Strength

Front Rack Reverse Lunge (4x6)

-6 reps each leg alternating each set
-Building
(Record heaviest set of 6 each leg)

Alternate Options:
-DB/KB/Odd object goblet lunge

Metcon

Mutu (Time)

4rds for time:
15 Box jumps (24,20)
12 Pull up
10 DB step up (20’) (50/35)

(12 Min Cap)

Alternate Options:
Box Jumps?
-Glute Bridges
Pullups?
-Inverted row
-DB/KB/Odd object row
DB stepup?
-Odd object stepup
-Goblet reverse lunge

Cool Down

*Coach's Choice

Whiteboard:

Friday, February 04, 2022

Male Clients