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
Dumbbell deadlifts split stance
*put 70% of weight on front leg 30% on rear leg and have feet about 1 foot apart max
4x10 reps
**this will light up your hamstrings
Pull ups
4x8 weighted if you want
Barbell row palms down
4x10
*put 70% of weight on front leg 30% on rear leg and have feet about 1 foot apart max
4x10 reps
**this will light up your hamstrings
Pull ups
4x8 weighted if you want
Barbell row palms down
4x10
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
Metcon
4 rounds
20 calorie row
10 dumbbell bench press you pick weight
rest 5 minutes-
4 rounds
20 calorie fan bike
10 incline dumbbell bench press close grip palms facing each other
20 calorie row
10 dumbbell bench press you pick weight
rest 5 minutes-
4 rounds
20 calorie fan bike
10 incline dumbbell bench press close grip palms facing each other