Warm Up
3 rounds
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
Strength
Legs
Front squats or back squats your choice here
5x5 @72-75%
Bulgarian split squats
3x8-10 reps per leg hold dumbbells at your side
Single leg calf raises
3x10 each side hold a dumbbell
*rest should be no more than 2 minutes
Front squats or back squats your choice here
5x5 @72-75%
Bulgarian split squats
3x8-10 reps per leg hold dumbbells at your side
Single leg calf raises
3x10 each side hold a dumbbell
*rest should be no more than 2 minutes
Metcon
15 minute as many reps as possible
10 weighted box step ups hold dumbbells you pick weight
15 push ups
20 calorie row
10 weighted box step ups hold dumbbells you pick weight
15 push ups
20 calorie row