Full Body Friday

 

General Warm Up

10 Min Row @ >2:30/500 Meter Pace (2,000 m in 10 min)

Then:

3×5 PVC Pipe Pass Through, slow and controlled

Then:

2x 10 Bat Wings @ 2 x 5-10 Dumbbells. In bent-over-row position, pull dumbbells into armpits and hold for 3-5 Seconds.

60 sec rest between each set

2×10 Strict Press @ 2×10 lb Dumbbell

2×20 Air Squat

2×10 Romanian Deadlift @ 16 kg KB

Then:

Tabata Kettlebell Work:

Set a Timer for 20 Seconds Work and 10 Seconds Rest for 8 Rounds

Round 1.

Kettlebell Swing for 20 Seconds @ 20-24 kg Kettlebell

10 Seconds Rest

8 Rounds

Then:

Round 2.

Kettlebell Clean for 20 Seconds @ 16-24 kg Kettlebell

(First Round use Right arm, second round use Left arm, alternating each set)

10 Seconds Rest

8 Rounds

Then:

Round 3.

Goblet Squat, Clean and Press with one Kettlebell (also known as Headcutter) for 20 Seconds @ 16-25 kg Kettlebell

10 Seconds Rest

8 Rounds

Then:

100 Meter Sprint on Skierg (if you don’t have Skierg use Rower, Bike or Run)

10 Burpee

50 Feet Farmer Carry @ 2×24-32 Kg Kettlebell

5 Rounds for time. (shoot for 10 Min)

Then:

5 Min Plank (hands in rings if possible)

Then:

Cool Down

10 Min @ >2:30/500 m split pace (2,000 meters in 10 min)