Warm Up
Couch stretch 1 minute a side
Hip swings side to side and front to back
10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups go 5 one side and 5 other side
Hip swings side to side and front to back
10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups go 5 one side and 5 other side
Strength
Shoulders
Strict press with barbell
4x8-10 reps @70-75%
Lateral raises
3x15 reps
Drop set each round as well, drop to a lighter weight and go another 10 reps
*you will do 3 sets of 15 reps each set after you hit 15 reps drop to a lighter weight and do another 10 reps that's one set
rest 90 seconds to 2 minutes between sets and no rest before the drop set-
Balboas
3x15
Strict press with barbell
4x8-10 reps @70-75%
Lateral raises
3x15 reps
Drop set each round as well, drop to a lighter weight and go another 10 reps
*you will do 3 sets of 15 reps each set after you hit 15 reps drop to a lighter weight and do another 10 reps that's one set
rest 90 seconds to 2 minutes between sets and no rest before the drop set-
Balboas
3x15
Metcon
4 rounds
15 thrusters 115#/75#
15 burpee over the bar
15 pull ups strict
15 thrusters 115#/75#
15 burpee over the bar
15 pull ups strict