Public Whiteboard

Components

Front squats

Metcon

Settings

Workout

The Cell Gym 11.25.19

Warm-up

Warm Up 3

2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks

Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold

Strength

Front squats (5@60%, 4@70%, 3@80% 3x)

Pause Front Squats require a 2ct pause at the bottom of the squat.

Metcon

Metcon (Time)

LIFE
3 Rounds
500m Row
10 Push Press 30/20
90 Single Unders
10 KB DL 70/55

Metcon (Time)

SPORT
3 Rounds
500m Row
8 HSPU
30 Double Unders
10 Deadlift 155/115

Whiteboard:

Monday, November 08, 2021

Male Clients