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
Conditioning
Sprints
4x1 minute max run
rest 2 minutes between sets-
4x1 minute max run
rest 2 minutes between sets-
Strength
Bench press
4x7 @70-72%
4x7 @70-72%