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
Barbell strict press
4x7 @70%
Cable lateral raises (if no cable use band if no band use dumbbell)
4x10
Dumbbell front raises
3x15
Barbell row palms down
4x15
4x7 @70%
Cable lateral raises (if no cable use band if no band use dumbbell)
4x10
Dumbbell front raises
3x15
Barbell row palms down
4x15
Metcon
4 sets
1 minute per exercise for max reps
Wall walks
Box step ups use weight if you want
Dips use weight if you want
Toes to bar
Sandbag cleans 100#/50# or 150#/100#
rest 1 minute-
1 minute per exercise for max reps
Wall walks
Box step ups use weight if you want
Dips use weight if you want
Toes to bar
Sandbag cleans 100#/50# or 150#/100#
rest 1 minute-