Warm Up
3 rounds
10 fan bike calories
10 slam ball 20#/14# ball
10 push ups
10 box step ups
10 fan bike calories
10 slam ball 20#/14# ball
10 push ups
10 box step ups
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
5 rounds
20 calorie row
16 deadlifts with dumbbells you pick weight
8 dumbbell bench press you pick weight
(these weights should get tough at the end)
20 calorie row
16 deadlifts with dumbbells you pick weight
8 dumbbell bench press you pick weight
(these weights should get tough at the end)