Warm Up
3 rounds
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
Strength
Back squats with pause at the bottom
5x5 @67-73% (3s pause at the bottom of the squat)
Split squats
3x8-10 reps per leg hold dumbbells at your side
5x5 @67-73% (3s pause at the bottom of the squat)
Split squats
3x8-10 reps per leg hold dumbbells at your side
Accessory
Banded leg curls
3x10
Nordics
3x10
3x10
Nordics
3x10
Metcon
27-21-15-9 reps of...
Calorie row
Front squat 135#/95# or @35-40% of 1 rm
*this is for time and should be a mover heart rate will be up and if you need to break on front squats thats ok but take a couple breathes and get back on it
Calorie row
Front squat 135#/95# or @35-40% of 1 rm
*this is for time and should be a mover heart rate will be up and if you need to break on front squats thats ok but take a couple breathes and get back on it