Public Whiteboard

Auto Scroll Page

Components

Warm Up 4

Shoulder Press

Metcon

The Cell Gym 3.26.19

Warm-up

Warm Up 4

2-3 Rounds NFT of:

15 Calories row, ski erg, assault bike

10 shoulder taps

10 Push-ups

3+3 thread the needle mobility (palm down)

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Strength

Shoulder Press (6@70%, 6@75%, 5@80%, 5@85%)

Shoulder Press

Metcon

Metcon (Time)

LIFE
4 Rounds
30 KB Swings 35/25
20 KB Lunges 35/25
8+8 KB Shoulder press 35/25
400m Run

Metcon (Time)

SPORT
4 Rounds
30 KB Swings 55/35
20 KB Lunges 55/35
8+8 Shoulder Press 55/35
400m Run

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