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
Strength
Strength
Back squats
6 sets of 3 @78-80%
Split squats
3 sets of 8 reps holding dumbbells at your side
Nordics
3 sets of 6-7
Back squats
6 sets of 3 @78-80%
Split squats
3 sets of 8 reps holding dumbbells at your side
Nordics
3 sets of 6-7
Metcon
4 rounds
16 calorie fan bike
8 devil press 50#/35# db's
16 calorie row
*Stimulus Notes: For the DP, if you're going to rest, rest at the bottom with the DBs in hand.
For the machines, choose a pace that lets you get sub 60s per, if you're really going for it, sub 45s.
The transition from DP to row will fatigue your grip, use the bike to settle that down and bring your HR to a steady rhythm before spiking that again with the DPs.
Shooting for 3-4 min rounds here.
16 calorie fan bike
8 devil press 50#/35# db's
16 calorie row
*Stimulus Notes: For the DP, if you're going to rest, rest at the bottom with the DBs in hand.
For the machines, choose a pace that lets you get sub 60s per, if you're really going for it, sub 45s.
The transition from DP to row will fatigue your grip, use the bike to settle that down and bring your HR to a steady rhythm before spiking that again with the DPs.
Shooting for 3-4 min rounds here.