LIFT + SWEAT
Warm-up
Warm-up (No Measure)
3 min cardio
2 rounds:
10 band pull aparts
10 glute bridges
10 1 arm light DB press(each)
LIFT
Metcon (No Measure)
5 sets
90 sec rest between sets
12 DB floor press
12 DB glute raises
The DB weights will be the same. For the DB glute raises, you rest a single or both DB on your hips depending on how hard it is for you.
SWEAT
Metcon (AMRAP – Reps)
2rounds for max reps:
5 min max calories
4 min Wallballs
3 min devil press
2 min weighted sit ups
1 min push-ups
rest 2 min then repeat
For the weighted sit-ups hold a single DB overhead with straight arms. Use the same weight as the devil presses.