Warm Up
Couch stretch 1 minute a side
Rlevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Rlevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Strength
Deadstop deadlifts
4x7 @ 65-70%
Split squats
3x10 hold dumbbells by side
4x7 @ 65-70%
Split squats
3x10 hold dumbbells by side
Metcon
Gut check of the week
20 minute as many reps as possible
25 calorie bike
10 dumbbell hang clean and jerk
20 dumbbell lunge steps 10 each leg
*you pick weights - i used 60# db's for clean and jerks and 40# db's for split squats
20 minute as many reps as possible
25 calorie bike
10 dumbbell hang clean and jerk
20 dumbbell lunge steps 10 each leg
*you pick weights - i used 60# db's for clean and jerks and 40# db's for split squats