June 23, 2014

No more slacking. You didn't have a baby did you?

Warm up, Pre-hab. Movement Prep.

Strength:

Your choice of any 2 sets of 2 compound exercises.

(ie: Squats and Deads, Bench Press and Rows)

Met-Con:
It's best to ignore the socks on the video demo. Don't get too upset with him. Just enjoy how hard it is to keep up to him.

Set your timer for 20 seconds of work with a 10 second transition. Repeat this entire set six times.

Start on your weak side.
#1. Box Step Up (weak side)
#2. Bulgarian Split Squat (weak side)
#3. Box Step Up (strong side)
#4. Bulgarian Split Squat (strong side)
#5. Tricep Extension On Bench (Dips on squat rack for increased difficulty - don't do dips on the bench)
#6. Burpees (add box jump for increased difficulty)

Core.
Again, your choice.

Video References: