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
Deadlifts
5x5 @75-80%
Back extensions
3x12 use weight if you want
Barbell row palms down
5x10
Hip flexor raises
3x12
5x5 @75-80%
Back extensions
3x12 use weight if you want
Barbell row palms down
5x10
Hip flexor raises
3x12
Metcon
20 minutes as many reps as possible
16 calorie fan bike or regular bike
8 dumbbell bench you pick weight
100' farmers carry 1 dumbbell of your choice
20 box step ups hold dumbbells 20" box (you pick dumbbells)
16 calorie fan bike or regular bike
8 dumbbell bench you pick weight
100' farmers carry 1 dumbbell of your choice
20 box step ups hold dumbbells 20" box (you pick dumbbells)