Warm up:
2 min machine
15/side Banded TKES
20 90/90 Switches
20 Alternating Bird dogs
10/side Fire hydrants
10/side Cat cows
5 downward dog to upward dog
30 Sec wall sit hold
1RD
15 Jumping Air Squats
10/side alternating Rev Lunge
30 Side to side hops
Strength:
Back Squats
(Deload)
Every 2:30 x 5
5x5 Pause Back Squat
50-60% 1RM
( 2 sec pause at the bottom every rep)
Metcon Every 3 min x 6 sets
ODD:
3rd floor run
15 Wallballs
15 Pushups
Even:
10/8 calorie bike
15 Toes to bars
10 Burpees
Scaled:
ODD:
3rd floor run
12 Wallballs
10 Pushups
Even:
8/6 calorie bike
15 Knee raises
8 Burpees
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