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 squat go for new 1 rm max
*how i would work up
5 reps very light
3 reps add 30# or so
2 reps getting close to @70-75%
now just start adding 10-15 pounds
1 rep until you feel like making that jump to PR
Then
End with 1 set of 20 reps unbroken at @55%
*how i would work up
5 reps very light
3 reps add 30# or so
2 reps getting close to @70-75%
now just start adding 10-15 pounds
1 rep until you feel like making that jump to PR
Then
End with 1 set of 20 reps unbroken at @55%
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
Metcon
4 sets
1 minute per exercise for max reps
Wall walks
Box step ups use weight if you want
Dips use weight if you want
Toes to bar
Sandbag cleans 100#/50# or 150#/100#
rest 1 minute-
1 minute per exercise for max reps
Wall walks
Box step ups use weight if you want
Dips use weight if you want
Toes to bar
Sandbag cleans 100#/50# or 150#/100#
rest 1 minute-