Warm Up
Couch stretch 1 minute a side
Elevated 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
Elevated 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 squats
Work up to about @80% of 1 rm doing sets of 2-3 reps
*then back down to hit your set of 20 reps add 10-15# from last week
Work up to about @80% of 1 rm doing sets of 2-3 reps
*then back down to hit your set of 20 reps add 10-15# from last week
Metcon
4 rounds
8 devil press 50-60#/35-45# dumbbells you choose
200 foot sled drag moderate weight
*no sled do 20 box step ups 20" box hold 40#/25# db's
15 minute time frame ish for this workout
8 devil press 50-60#/35-45# dumbbells you choose
200 foot sled drag moderate weight
*no sled do 20 box step ups 20" box hold 40#/25# db's
15 minute time frame ish for this workout