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
Back squat
Work up to a challenging weight but you know you won't miss somewhere around @80-85%
Then
Back for our last week of on the minute
10 minutes on the minute
5 reps @72-75% or add 5-10# from last week
Work up to a challenging weight but you know you won't miss somewhere around @80-85%
Then
Back for our last week of on the minute
10 minutes on the minute
5 reps @72-75% or add 5-10# from last week
Metcon
18 minute every minute on the minute
1st minute - 10-12 (total reps) dumbbell snatches 70#/50# dumbbell or something you can keep moving 5-6/side
2nd minute - 15 goblet squats with 70#/50# dumbbell or again something you can go unbroken on
3rd minute - 20 box step ups 20" box 10 steps each leg no weight here
1st minute - 10-12 (total reps) dumbbell snatches 70#/50# dumbbell or something you can keep moving 5-6/side
2nd minute - 15 goblet squats with 70#/50# dumbbell or again something you can go unbroken on
3rd minute - 20 box step ups 20" box 10 steps each leg no weight here