Warm Up
Couch stretch 1 minute a side
Rlevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Rlevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Strength
Bench press
5x5 at @75-77%
Incline dumbbell bench
3x15
Strict dips weighted
3x15
5x5 at @75-77%
Incline dumbbell bench
3x15
Strict dips weighted
3x15
Metcon
5 rounds
16 calorie fan bike
20 lunge steps hold 50#/35# db's or a weight you can keep going with
10 dumbbell strict press overhead 50#/35# db's or same as lunge
16 calorie fan bike
20 lunge steps hold 50#/35# db's or a weight you can keep going with
10 dumbbell strict press overhead 50#/35# db's or same as lunge