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
Bench
4x10-12 reps @65-67%
Decline bench
4x10 (light)
Single arm db bench
4x6 each arm (this will hit core)
4x10-12 reps @65-67%
Decline bench
4x10 (light)
Single arm db bench
4x6 each arm (this will hit core)
Metcon
For Time
10 thrusters 95#/65# or a weight you can go unbroken
15 burpees pull ups
40 calorie fan bike
15 burpee pull ups
10 thrusters 95#/65# or a weight you can go unbroken
10 thrusters 95#/65# or a weight you can go unbroken
15 burpees pull ups
40 calorie fan bike
15 burpee pull ups
10 thrusters 95#/65# or a weight you can go unbroken