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
Seated dumbbell strict press
4x10
Rear delt lateral raises
3x12
Shoulder T raises
3x8
4x10
Rear delt lateral raises
3x12
Shoulder T raises
3x8
Metcon
Gut check of the week
20 minute as many reps as possible
25 calorie bike
10 dumbbell hang clean and jerk
20 dumbbell lunge steps 10 each leg
*you pick weights - i used 60# db's for clean and jerks and 40# db's for split squats
20 minute as many reps as possible
25 calorie bike
10 dumbbell hang clean and jerk
20 dumbbell lunge steps 10 each leg
*you pick weights - i used 60# db's for clean and jerks and 40# db's for split squats