Warm Up
Couch stretch 1 minute a side
Elevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Elevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Strength
Back squats
6x3 @78-80%
6x3 @78-80%
Metcon
For time
10-9-8-7-6-5-4-3-2-1
Bench press @65%
Front squat same weight as bench
*10 bench 10 front squats, 9 bench 9 front squats...
only rest as needed-
10-9-8-7-6-5-4-3-2-1
Bench press @65%
Front squat same weight as bench
*10 bench 10 front squats, 9 bench 9 front squats...
only rest as needed-