| Friday |
| Warm up |
| – 1x: Figure 4 > + Calf scoops < + Forward lunge > – 2x: Side shuffles >< + Punter kicks >< + High knees > + Butt kicks < – 2x: Bear crawl >< + Crab walk >< + HS kick up/walk >< |
| Strength |
| 1) 8 minute KB Flow – Complete 1 rd then switch hands: – SA Swing x 3 – SA High pull x 3 – SA Clean x 3 – SA Press x 3 – 3 sprawls (burpee with no push up) 2) 10 minutes: – Wtd. step up w/knee drive x 12 – wide grip BB bent row x 8-10 – cuban press x 10-12 (light) |
| Work |
| With a partner complete as many calories on rower as possible in allotted time. Alternate between the following after your row: Turn 1: 2 cone goblet carry w/3 squats at each cone (9 total) Turn 2: 2 cone bear crawl w/5 push ups at each cone (15 total) |
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