Warm Up
Couch stretch 1 minute a side
3x10 light dumbbell stifflegged deadlfits
3x5 burpees
10 air squats
10 air squats with toes pointed out \ /
10 air squats with toes pointed in / \
3x10 light dumbbell stifflegged deadlfits
3x5 burpees
10 air squats
10 air squats with toes pointed out \ /
10 air squats with toes pointed in / \
Conditioning
Sprints for week
4 sets every 2 min (8 min running clock)
20 calorie fan bike
rest till 2 minutes between each-
4 sets every 2 min (8 min running clock)
20 calorie fan bike
rest till 2 minutes between each-
Metcon
7 rounds
300 meter row
100' sled push empty sled
rest 10 minutes-
7 rounds
20 push ups
1 rope climb
*sub for rope climbs if you don't have one 3 towel pull ups for 1 rope climb
300 meter row
100' sled push empty sled
rest 10 minutes-
7 rounds
20 push ups
1 rope climb
*sub for rope climbs if you don't have one 3 towel pull ups for 1 rope climb