Warm Up
Couch stretch 1 minute a side
Hip swings side to side and front to back
10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups go 5 one side and 5 other side
Hip swings side to side and front to back
10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups go 5 one side and 5 other side
Strength
Heels elevated back squat light and fast
3x12 reps @45-50% the up portion of the movement is fast slow the descent
rest no more than 90 seconds between sets-
3x12 reps @45-50% the up portion of the movement is fast slow the descent
rest no more than 90 seconds between sets-
Metcon
21 minutes as many reps as possible
10 burpee pull ups
10 power cleans @55-60% (fast singles)
100' sled push moderate weight (you should be able to keep moving the weight )
20 anchored situps
10 burpee pull ups
10 power cleans @55-60% (fast singles)
100' sled push moderate weight (you should be able to keep moving the weight )
20 anchored situps