F$#@ You Friday, Workout #7

Rip Roaring #FYF conditioning that tackles our 3 favorite sports; Swim, Bike & Run.  It is Friday after all!

So lace up those shoes and let us fly that middle finger at Friday and get Stronger & Faster!!

*Note: For the "weight" you can choose either a Kettlebell, Dumbbell, or Medicine ball.  You can use all three and you control the weight.  It is #FYF so lets not go to light!

Warm Up: Jumping Jacks or Jump Rope 5 Minutes


Main Set: 20 Minute AMRAP**

Alternating Plyometric Lunges with weight overhead x 10/10

Weighted Goblet Squat x 20

Weighted Wood Choppers x 10/10


Plyometrics for Speed

Squats for Power

Choppers for rotational strength

**AMRAP = As Many Reps As Possible


Cheers, WES

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