Warm Up
3 rounds
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
Strength
Back squats
5x5 @75-77%
*heals elevated feet narrow stance
Front squat
3x10 @55%
5x5 @75-77%
*heals elevated feet narrow stance
Front squat
3x10 @55%
Metcon
5 rounds
16 calorie fan bike
20 lunge steps hold 50#/35# db's or a weight you can keep going with
10 dumbbell strict press overhead 50#/35# db's or same as lunge
16 calorie fan bike
20 lunge steps hold 50#/35# db's or a weight you can keep going with
10 dumbbell strict press overhead 50#/35# db's or same as lunge