Warm Up
Couch stretch 1 minute a side
3x10 light dumbbell stifflegged deadlfits
3x5 burpees
10 air squats
10 air squats with toes pointed out \ /
10 air squats with toes pointed in / \
3x10 light dumbbell stifflegged deadlfits
3x5 burpees
10 air squats
10 air squats with toes pointed out \ /
10 air squats with toes pointed in / \
Strength
Deadstop deadlifts
3x12 @65-68%
Dumbbell rows
3x10 each arm
Back extensions
3x12 with weight
3x12 @65-68%
Dumbbell rows
3x10 each arm
Back extensions
3x12 with weight
Metcon
20 minutes
200meter row
10 burpee pull ups
200meter row
10 burpee pull ups