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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