Friday

3 rounds of: •10-12 Barbell Rollouts (add #15 plates to the bar) •15 Side Plank with Hip Lift (each side) •30 Sec Rest 

3 sets of: •8 Single Arm Up Right Rows (each side- use a light weight) •2 Chin Ups (hold at the top for 10 secs with a 5 sec negative, add weight if possible) 

Complete as many rounds as possible in six 2-minute rounds: •12 Walking Lunges •6 Box Jumps 20"/24" •20' Handstand Walk

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