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
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
15 calorie row
10-12 dumbbell incline bench a weight you can get unbroken, if you want to go up in weight each set that works too
15 calorie row
10-12 dumbbell incline bench a weight you can get unbroken, if you want to go up in weight each set that works too