Warm Up
3 rounds
10 burpee pull ups
10 lunge steps no weight
10 db strict press light weight
10 air squats
10 burpee pull ups
10 lunge steps no weight
10 db strict press light weight
10 air squats
Strength
Bench press
4x8-10 reps
Incline press
3x12-15
DB bench press neutral grip
3x10
*rest max 90 seconds
4x8-10 reps
Incline press
3x12-15
DB bench press neutral grip
3x10
*rest max 90 seconds
Metcon
3 rounds
20 calorie echo bike
15 front squats @50-55%
100' sled push light weight where you can run with it
* this workout will hit your legs hard
20 calorie echo bike
15 front squats @50-55%
100' sled push light weight where you can run with it
* this workout will hit your legs hard