120718

Friday, 07Dec18

 

Group Warm-up: 2rds

  • Jog (down & back) x3
  • Jumping Jacks – 20
  • PVC Pass Through – 10
  • Thoratic Rotation – 10 per side
  • Up/Down Dog – 10
  •  :30 Hollow-out + :30 Superman

 

Burpee Pacer: 7-Minute Burpee EMOM

  • 1 Burpee Every 12 Seconds
  • 1 Burpee Every 10 Seconds
  • 1 Burpee Every 8 Seconds
  • 1 Burpee Every 6 Seconds
  • 1 Burpee Every 5 Seconds
  • 1 Burpee Every 4 Seconds

 

Workout: Full-body Friday

  • Back Squat
  • DB Chest Press
  • KB Swing
  • Push Press
  • Pull-up

Do all these exercises in a group as a circuit. You’re allowed :30 seconds between sets.

Start your first round doing 5 reps on each exercise. When you’ve completed a round of the circuit, add one rep per exercise while keeping the same weight:

  • Round 1: 5 reps per exercise
  • Round 2: 6 reps per exercise
  • Round 3: 7 reps per exercise
  • Round 4: 8 reps per exercise

When you can’t complete the required number of reps on an exercise, drop it from the rotation and continue on.

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