Warm Up
3 rounds
10 burpee pull ups
10 lunge steps no weight
10 db strict press light weight
10 air squats
10 burpee pull ups
10 lunge steps no weight
10 db strict press light weight
10 air squats
Strength
Deadstop deadlifts
3x14 go light here @55-60%
T-bar row or barbell row
4x12-15
Dumbbell row use your arm to support your body like on a bench
4x12
3x14 go light here @55-60%
T-bar row or barbell row
4x12-15
Dumbbell row use your arm to support your body like on a bench
4x12
Metcon
4 sets
15 toes to bar
15 sandbag cleans 100-150#/50-100#
15 burpees
rest 1 minute between sets-
15 toes to bar
15 sandbag cleans 100-150#/50-100#
15 burpees
rest 1 minute between sets-