Group Warm-up

• 400 m Run then 2 rounds of…
  • 25 Dynamic Squats
  • 20 Alt Lunges (10/10)
  • 15 Band Pull A-parts
  • 10 Push-ups
  • 5 Groiners w/ T-Stab (5/5)

Workout – Full Body Friday

20  – 16 – 12

• • DB/KB SA Clean & Press (R+L=2)
  • KB Swings
  • DB Box Step -ups (R+L=2)
• 400 m Run

16 – 12 – 8

• • DB/KB SA Clean & Press (R+L=2)
  • KB Swings
  • DB Box Step -ups (R+L=2)
• 400 m Run

12 – 8 – 4

• • DB/KB SA Clean & Press (R+L=2)
  • KB Swings
  • DB Box Step -ups (R+L=2)
• 400 m Run

Finisher (4 RDs)

Choose 1 challenging DB for all 3 movements.

• • 12 DB Curl
  • 12 DB Close Grip Floor Press
  • 12 DB Bent o/ Row