Warm Up
3 rounds
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
Strength
Bench press
5x5 @76-78%
Dumbbell incline bench
3x12
Dumbbell fly bench
3x12
5x5 @76-78%
Dumbbell incline bench
3x12
Dumbbell fly bench
3x12
Accessory
Barbell row palms up
4x10
Nordics
4x8
Strict toes to bar no kip
3x10
4x10
Nordics
4x8
Strict toes to bar no kip
3x10
Metcon
27-21-15-9 reps of...
Calorie row
Front squat 135#/95# or @35-40% of 1 rm
*this is for time and should be a mover heart rate will be up and if you need to break on front squats thats ok but take a couple breathes and get back on it
Calorie row
Front squat 135#/95# or @35-40% of 1 rm
*this is for time and should be a mover heart rate will be up and if you need to break on front squats thats ok but take a couple breathes and get back on it