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
Strength
Heels elevated back squat light and fast
3x12 reps @45-50% the up portion of the movement is fast slow the descent
rest no more than 90 seconds between sets-
3x12 reps @45-50% the up portion of the movement is fast slow the descent
rest no more than 90 seconds between sets-
Metcon
Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*wear a 20#/14# vest if you feel up to it
Make sure you're stretching your quads. This is all for today get out and enjoy the rest of the day!
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*wear a 20#/14# vest if you feel up to it
Make sure you're stretching your quads. This is all for today get out and enjoy the rest of the day!