Warm Up
Hip openers
elevated pigeon each side 1 min
elevated lunge each side 1 min
couch stretch each side 1 min
Band side walks 20 steps each way
10 air squats *put band just above
knees
3 sets
5 empty bar squats
5 box step ups
5 burpees
elevated pigeon each side 1 min
elevated lunge each side 1 min
couch stretch each side 1 min
Band side walks 20 steps each way
10 air squats *put band just above
knees
3 sets
5 empty bar squats
5 box step ups
5 burpees
Strength
Barbell strict press
4x7 @70%
Cable lateral raises (if no cable use band if no band use dumbbell)
4x10
Dumbbell front raises
3x15
Barbell row palms down
4x15
4x7 @70%
Cable lateral raises (if no cable use band if no band use dumbbell)
4x10
Dumbbell front raises
3x15
Barbell row palms down
4x15
Accessory
Neutral grip pull up
3 x max reps
DB row single arm chest supported
3x12/side
3 x max reps
DB row single arm chest supported
3x12/side
Metcon
15 minute every minute on the minute
1st minute 15-18 calorie bike
2nd minute 10 dumbbell snatch 5 each arm 70#/50# db
3rd minute 12 box step overs 20" box hold 50#/35# db's
1st minute 15-18 calorie bike
2nd minute 10 dumbbell snatch 5 each arm 70#/50# db
3rd minute 12 box step overs 20" box hold 50#/35# db's