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
Dumbbell strict press
4x10
Lateral raises
4x15
Balboas
4x15
Plate raises front
3x10 hold at top for 10 seconds on last rep
4x10
Lateral raises
4x15
Balboas
4x15
Plate raises front
3x10 hold at top for 10 seconds on last rep
Metcon
3 sets
15-12-9
Thruster 95#/65#
Burpee pull ups
rest 3 minutes between sets-
*so you will go through the entire 15 thrusters 15 burpee pull ups 12 thrusters 12 burpee pull ups 9-9 then rest 3 minutes and repeat that 3 times
15-12-9
Thruster 95#/65#
Burpee pull ups
rest 3 minutes between sets-
*so you will go through the entire 15 thrusters 15 burpee pull ups 12 thrusters 12 burpee pull ups 9-9 then rest 3 minutes and repeat that 3 times