Sunday, August 23, 2026

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 / \

Back squats with pause at the bottom
5x5 @67-73% (3s pause at the bottom of the squat)
Split squats
3x8-10 reps per leg hold dumbbells at your side

For Time
20 thrusters 95#/65#
40 calorie fan bike
20 thrusters 95#/65#
rest 5 minutes-
15 thrusters 95#/65#
30 calorie fan bike
15 thrusters 95#/65#