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
3x30 second sprint on fan bike
rest 2 minutes between-
rest 2 minutes between-
Strength
Dumbbell deadlifts split stance
*put 70% of weight on front leg 30% on rear leg and have feet about 1 foot apart max
4x10 reps
**this will light up your hamstrings
Pull ups
4x8 weighted if you want
Barbell row palms down
4x10
*put 70% of weight on front leg 30% on rear leg and have feet about 1 foot apart max
4x10 reps
**this will light up your hamstrings
Pull ups
4x8 weighted if you want
Barbell row palms down
4x10
Metcon
4 sets
15 toes to bar
15 sandbag cleans 100-150#/50-100#
15 burpees
rest 1 minute between sets-
15 toes to bar
15 sandbag cleans 100-150#/50-100#
15 burpees
rest 1 minute between sets-