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
Metcon
20 minute as many reps as possible
50' walking lunge hold 40#/20# dumbbells
15 thrusters 95#/65#
15 push ups
15 pull ups
50' walking lunge hold 40#/20# dumbbells
15 thrusters 95#/65#
15 push ups
15 pull ups