Friday
Warm-up
Warm-up
2 ROUNDS
:30 Bike
:30 Jumping Jacks
:30 Lunges
:30 Shoulder Taps
:30 Bike
:30 Jumping Jacks
:30 Lunges
:30 Shoulder Taps
Into…
3 ROUNDS
10 Good Mornings
8 Step-Ups
6 Slow Alt. Bird Dogs
4 Up-Down + Push-Up
Workout
SWEET CAROLINE (Time)
3 SETS FOR TIME
30/25 Cal Bike
25 Box Jumps (24/20)
20 Burpees
1:30 Push-Up Plank*
30/25 Cal Bike
25 Box Jumps (24/20)
20 Burpees
1:30 Push-Up Plank*
*Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken.
-Rest 1:00 b/t Sets-
(Score is Time)
Finisher
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
:45 Max Banded Hammer Curls
:15 Rest
:45 Max Banded OH Tricep Extensions
:15 Rest
:45 Max Banded Hammer Curls
:15 Rest
:45 Max Banded OH Tricep Extensions
:15 Rest
*No additional rest b/t Sets
(Score is Reps)
