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
Sprints
5x100 meter run
*ease into this don't go full all out on first one and make sure your hamstrings are stretched and you are hydrated
5x100 meter run
*ease into this don't go full all out on first one and make sure your hamstrings are stretched and you are hydrated
Metcon
4 rounds
20 calorie row
10 dumbbell bench press you pick weight
rest 5 minutes-
4 rounds
20 calorie fan bike
10 incline dumbbell bench press close grip palms facing each other
20 calorie row
10 dumbbell bench press you pick weight
rest 5 minutes-
4 rounds
20 calorie fan bike
10 incline dumbbell bench press close grip palms facing each other