Warm Up
Couch stretch 1 minute a side
3x10light dumbbell stifflegged deadlfits
3x5 burpees
10 air squats
10 air squats with toes pointed out \ /
10 air squats with toes pointed in / \
3x10light dumbbell stifflegged deadlfits
3x5 burpees
10 air squats
10 air squats with toes pointed out \ /
10 air squats with toes pointed in / \
Conditioning
Sprints
Fan bike
2 sets
5 rounds
10 calories hard (have a goal for the watts on this to hold) when i do this i hold 700+ watts on this portion
5 calories easy pace (have a watts number on this also) this one i try to hold 250+ watts on this
*so you will do a total each set of 75 calories
rest 4 minutes between sets no rest between rounds-
Fan bike
2 sets
5 rounds
10 calories hard (have a goal for the watts on this to hold) when i do this i hold 700+ watts on this portion
5 calories easy pace (have a watts number on this also) this one i try to hold 250+ watts on this
*so you will do a total each set of 75 calories
rest 4 minutes between sets no rest between rounds-
Metcon
4 rounds
20 plate up and over floor touches (use a 25-45# plate whatever you can handle)
20 anchored sit-ups
*only rest what you need but try to keep moving
20 plate up and over floor touches (use a 25-45# plate whatever you can handle)
20 anchored sit-ups
*only rest what you need but try to keep moving