Warm Up
Couch stretch 1 minute a side
3x10 light dumbbell stifflegged deadlfits
3x5 burpees
10 air squats
10 air squats with toes pointed out \ /
10 air squats with toes pointed in / \
3x10 light dumbbell stifflegged deadlfits
3x5 burpees
10 air squats
10 air squats with toes pointed out \ /
10 air squats with toes pointed in / \
Conditioning
3x500 meter row
rest 1 minute between-
rest 1 minute between-
Metcon
5 rounds
50 double unders or 100 single unders jump ropes
10 barbell strict press 95#/65# or something you can do unbroken
*this workout should be around 14 minutes max
50 double unders or 100 single unders jump ropes
10 barbell strict press 95#/65# or something you can do unbroken
*this workout should be around 14 minutes max