Warm Up
Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight - each arm
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight - each arm
Strength
Back squat to up to moderate in
10 minutes
On the minute squats - one of my favorite
10 minutes on the minute 4-5 reps
*start light and we will progress on this 62-65% ish start somewhere in there
Nordics
3x5-6 reps
10 minutes
On the minute squats - one of my favorite
10 minutes on the minute 4-5 reps
*start light and we will progress on this 62-65% ish start somewhere in there
Nordics
3x5-6 reps
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
Metcon
16 minute as many reps as possible
18 calorie fan bike
12 dumbbell deadlifts you pick weight
6 wall walks
18 calorie fan bike
12 dumbbell deadlifts you pick weight
6 wall walks