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 / \
Conditioning
5 rounds
15 calorie row
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder to overhead
*use 50#/35# dumbbells
15 calorie row
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder to overhead
*use 50#/35# dumbbells
Strength
Back squats
*heels elevated and close stance
4x7 @70-75%
Split squats
3x12 hold dumbbells at side
Nordics
3x8
*heels elevated and close stance
4x7 @70-75%
Split squats
3x12 hold dumbbells at side
Nordics
3x8
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15