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
4x7 @72-75%
Bulgarian split squats
3x8 start light and hold dumbbells at your side
4x7 @72-75%
Bulgarian split squats
3x8 start light and hold dumbbells at your side
Metcon
4 rounds
16 calorie fan bike
8 devil press 50#/35# db's
16 calorie row
*Stimulus Notes: For the DP, if you're going to rest, rest at the bottom with the DBs in hand.
For the machines, choose a pace that lets you get sub 60s per, if you're really going for it, sub 45s.
The transition from DP to row will fatigue your grip, use the bike to settle that down and bring your HR to a steady rhythm before spiking that again with the DPs.
Shooting for 3-4 min rounds here.
16 calorie fan bike
8 devil press 50#/35# db's
16 calorie row
*Stimulus Notes: For the DP, if you're going to rest, rest at the bottom with the DBs in hand.
For the machines, choose a pace that lets you get sub 60s per, if you're really going for it, sub 45s.
The transition from DP to row will fatigue your grip, use the bike to settle that down and bring your HR to a steady rhythm before spiking that again with the DPs.
Shooting for 3-4 min rounds here.