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
10 minute
Weighted walk put 30#/20# in pack and go for a walk
Weighted walk put 30#/20# in pack and go for a walk
Metcon
3 sets to failure with little rest and drop the weight each set. rest 2-3 minutes between
Exercises
Barbell strict press
Dumbbell single arm rows do one side all 3 sets to failure then the other side
Dumbbell incline bench press
Neutral grip pull ups weightedif you want
Dips weighted if you can
Set 1 resp should be 10-12
Set 2 reps should be 6-8
Set 3 reps should be 5-6
Exercises
Barbell strict press
Dumbbell single arm rows do one side all 3 sets to failure then the other side
Dumbbell incline bench press
Neutral grip pull ups weightedif you want
Dips weighted if you can
Set 1 resp should be 10-12
Set 2 reps should be 6-8
Set 3 reps should be 5-6