FRIDAY

Kettle/ Cardio

Warm Up: 8 minutes

- get up: R/ L: 2 minutes: body weight only

- get up: R/ L: 2 minutes: add external weight

- get up: R/ L 2 minutes: body weight only

- get up: R/ L: 2 minutes: add external weight, more than first weight block

Work: 10 minutes

- cardio piece of choice: incline or resistance minimum of 6.0.

- 1 minute work

- 1 minute recovery

Work: 10 minutes

complete required reps every minute for 10 minutes. Remaining time of minute is recovery.

- kettle double hard clean to front squat: 5 reps

- kettle or dumbbell snatch: 5R/ 5L

Work: 10 minutes

- incline treadmill sprints: TREADMILL OFF!!!

- incline @ 9.0

- 5 seconds work

- 25 seconds recovery

- repeat 20X

Work: 10 minutes

- run: 2/10 mile OR row 300 meters

- kettle clean & press: 5R/ 5L

- supermans: 8R/ 8L

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