HANG ON IT’S FRIDAY !
Warm-up
400m Run/500m Row/25 Cal Bike
20 S A KB Push Press (each arm)
1 minute Banded Front Rack Stretch
2 minute Squat Hold
Strength
Front Squat with a twist …tempo 2/0/3
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps
*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85% or more
In-between moves to ME Hangs from bar or L sits, floor, rings, rig or Kettlebells
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings (53/35 lbs)
30 Air Squats
40 Double-Unders 60 Single skips
up and down kettlebell carry to fence and back switch 1/2 way