It's the last day of the work week, time to send it home with a Bang and a Big ole' Middle Finger. Lets fire it up 110% and knock this out of the park!
Warm Up 10 Minutes Light Cardio and Dynamic Stretching
Main Set x 5 Rounds (advanced) or 3-4 Rounds (Intermediate)
Off Set Push Ups x 10/10
KB Goblet Cossack Squat x 10/10
KB with Resis. Band Upright Row x 20
Assault Bike 2 Minutes
Plank (On Elbows) :60 sec
Note: Use a sense of urgency but perform at a pace that each movement is executed with perfect form.
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