Warm Up
Couch stretch 1 minute a side
Hip swings side to side and front to back 10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups - go 5 one side and 5 other side
Hip swings side to side and front to back 10 swings each both legs
3x
10 calorie bike or row
5 pull ups
10 box step ups - go 5 one side and 5 other side
Strength
Bench press
4x7 @70-72%
4x7 @70-72%
Accessory
Nordics
4x6-8 reps
T-bar row
3x15
Towel pull ups
3 x max reps
4x6-8 reps
T-bar row
3x15
Towel pull ups
3 x max reps
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