| Friday |
| Warm up |
| – 1 minute squat sit unweighted – rest 30s – 1 minute squat sit with light DB or KB in goblet – 2x: Heels elevated goblet squat x 10 + 6pt knee rotations x 10F/10B + push ups x 10 – 2x: 30s wall facing HS hold + 30s rest |
| Strength |
| 1) 3x: Heels elevated front squats (no rack) x 6 + DB Lateral raises x 12 2) 3x: Strict press x 8 (no rack) + Ab rollouts x 10 (side to side) 3) Hang Clean and jerk: 2-2-2 (2 reps without putting barbell down) |
| Work |
| Complete 2 rounds of each section. If time, go back to top. 1) – Forward Box Push >/< x 3 (no more than 2 blue plates) – 50 butt to ball air squats 2) – Ski x 12 calories – 25 Push Ups 3) – Bike sprint x 500 m – 5 pull ups + 10s chin over bar hold |
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