Warmup: 3rds
1 minute cardio
10 shoulder taps (per)
30 second hollow hold
Mobility: overhead wall, chest, add, pigeon
Strength: 5rds
10 strict presses: build each round
20 sit-ups
*if you can’t build in weight, do max reps per set
Met Con: 10 amrap
10 push presses (dip drive)
10 front squats
10 burpees over the bar
After: 21 minutes intervals
2 minutes moderate
1 minute fast
*jog, bike, row
Press 5x10 + sit-ups 75,80,85,90,95 Metcon- 10 amrap 4 rounds even Burpees suck
I got 3.5 rds but that was AFTER I did 10 rounds instead of 5 for strength at 65 lbs (I’m with Ashley i need a coach in person to not mess up Hahahah) LOL
Finisher: 10rds 1 front squat 10 wall balls 135,155,165,175,185x6
Strength: 5rds at 95 Met Con: 5rds 10 reps. Not feeling it! 🤮
Workout done now onto bike riding👍