| Friday |
| Warm up |
| 2x: Squat rotation x 4 + 6pt straight leg kick backs x 8/8 + 6 pt knee rotations x 5F/5B 2x: Forward lunge w/OH reach x 6 + prone scorpion x 4 + sit up to stand x 5 2x: Hip lifts x 5 + Squat jumps x 5 + hinge > squat > hinge > stand x 5 |
| Strength |
| 15 min – KB Dual Swings x 6 – KB Front rack carry > + Farmer carry < (far poles) – SA DB Push press x 6/6 (heavy) – Hamstring slider curls x 6/6 or 12 total |
| Work |
| 10-15-20-15-10 – Plate Ground to OH – Plate OH walking lunges – Plate flutter kicks x 20s (arms extended like a bench press, shoulder blades off ground. Feet straight, big kicks) – Plate press away squat (press a plate away from body as you squat) – Calories on Machine Remaining time: Coach choice finisher |
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