FRIDAY

12/14/18: FRIDAY

Warm Up/ Fitness: 15 minutes

2 minutes continual work/ 1 minute recovery: 5X

up downs: 4 reps

2 hand kettle swing: 6 rep

slam ball: 8 reps

Work: 15 minutes: 3 options: depending on how you feel

first 5 minutes to get to work weight: 10: 1 minute rounds

option #1: barbell power clean: 5 reps every minute

Option #2: barbell snatch: 5 reps every minute

Option #3: barbell snatch: 1 rep to over head squat: 2 reps

Work: 15 minutes

first 5 minutes to get to work weight

10 minutes of PAIN

Ladder: starting at 2 reps on ALL exercises. increase by 2 reps each round to 10 reps. 10 back down by 2’s if time permits

kettle OR barbell thruster/ pull up/ knees to elbows

Work: ARMS!!!: 4 sets/ 8 & 15 reps on each pairing

triceps: dips/ skull crusher

biceps: barbell curl/ dumbbell concentration curl: L R

forearms: reverse cable curl/ dumbbell wrist curl