Warm Up
Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight each arm
Strength
Back squat
4x10 @65-67%
Split squats
3x10 hold dumbbells at side
4x10 @65-67%
Split squats
3x10 hold dumbbells at side
Metcon
27-21-15-9 reps of...
Calorie row
Front squat 135#/95# or @35-40% of 1 rm
*this is for time and should be a mover heart rate will be up and if you need to break on front squats thats ok but take a couple breathes and get back on it
Calorie row
Front squat 135#/95# or @35-40% of 1 rm
*this is for time and should be a mover heart rate will be up and if you need to break on front squats thats ok but take a couple breathes and get back on it