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 to volume on the legs hope everyone hit a new PR and if not, don't worry, some days its just not there, if its ever feeling great and you just want to go for it, never shy away from that. Just don't do it
every time.
Back squat
Work up to 10% above what your gonna go for for 20 reps today then come back down and hit 20 reps add 5-10% from last week so
60-65%
every time.
Back squat
Work up to 10% above what your gonna go for for 20 reps today then come back down and hit 20 reps add 5-10% from last week so
60-65%
Metcon
15 minute every minute on the minute
1st minute 15-18 calorie bike
2nd minute 10 dumbbell snatch 5 each arm 70#/50# db
3rd minute 12 box step overs 20" box hold 50#/35# db's
1st minute 15-18 calorie bike
2nd minute 10 dumbbell snatch 5 each arm 70#/50# db
3rd minute 12 box step overs 20" box hold 50#/35# db's