F$#@ You Friday, Workout #11....#FYF

I hope by now you are stoked for Fridays, simply because of these workouts!  Today's routine is a nice smooth flow where all the moves look like one singular move.  Each should be deliberate & executed with perfect form. Sounds and looks easy....don't be fooled, eat your Wheaties for this one.

Enough of the appetizer, lets serve up the Entree.....

Warm Up:

10 Min Light Cardio


FYF Main Set:   Kettle Bell  20 Minute EMOM

This is a Smooth Flow Sequence

KB Push Up...to

KB Dead Clean to

KB Squat to

KB Single Arm Shoulder Press (1 each side) to 

KB Swing x 5



CD is light Cardio and Stretch


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Cheers and Have great weekend, WES