Warm Up
3 rounds
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
Strength
Incline bench
3x15 dumbbells
Decline bench
3x15 light and can be dumbbells
3x15 dumbbells
Decline bench
3x15 light and can be dumbbells
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-