Warm Up
3 rounds
10 fan bike calories
10 slam ball 20#/14# ball
10 push ups
10 box step ups
10 fan bike calories
10 slam ball 20#/14# ball
10 push ups
10 box step ups
Strength
Upper body split
3 sets to failure with little rest and you can drop weight each set rest 2-3 minutes between exercises
Strict press dumbbells
Barbell row palms down
Barbell bench press
Pull ups (weighted if you want)
Dips (weighted if you want)
3 sets to failure with little rest and you can drop weight each set rest 2-3 minutes between exercises
Strict press dumbbells
Barbell row palms down
Barbell bench press
Pull ups (weighted if you want)
Dips (weighted if you want)
Accessory
Barbell row palms up
4x10
Nordics
4x8
Strict toes to bar no kip
3x10
4x10
Nordics
4x8
Strict toes to bar no kip
3x10
Metcon
4 sets
15 toes to bar
15 sandbag cleans 100-150#/50-100#
15 burpees
rest 1 minute between sets-
15 toes to bar
15 sandbag cleans 100-150#/50-100#
15 burpees
rest 1 minute between sets-