Full Body Friday

General warm Up 10 Min cardiovascular work.


10-1 Ladder

10/10 ball over shoulder toss @ 40-50 lb ball

10/10 turkish get up @ 20-35 lb dumbbell

9/9 ball over shoulder toss

9/9 turkish get up

All the way down 1.

If you can go up in weight as the ladder progresses, do so.


warm up 2 min on Air bike


30/30 bike sprints

30 seconds “hard” this should feel like 90% effort

30 seconds “active recovery” just keep moving

6 rounds

Then Rest 3 min

3 sets


Cool Down