Warm Up
smash upper outside of chest with lacrosse ball 1 minute each side
banded chest opener stretch 1 minute a side
banded lat stretch 1 minute a side
band pull aparts 10
3 rounds
10 push ups
10 light dumbbell shoulder press
10 balboas
banded chest opener stretch 1 minute a side
banded lat stretch 1 minute a side
band pull aparts 10
3 rounds
10 push ups
10 light dumbbell shoulder press
10 balboas
Strength
Deload week! This its time to let the body recover a touch
20 minute every minute on the minute
Odd minute 6 back squats light @50%
Even minute 6 bench press @45%
20 minute every minute on the minute
Odd minute 6 back squats light @50%
Even minute 6 bench press @45%
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
Metcon
25 minute as many reps as possible
15 calorie fan bike
12 deadlifts 245#/165# or @50%
100' sled push moderate weight
12 power cleans 135#/95# or @45%
15 calorie fan bike
12 deadlifts 245#/165# or @50%
100' sled push moderate weight
12 power cleans 135#/95# or @45%