F$#@ You Friday, Strength & Conditioning Workout

#FYF is here again. We are going Old Skool for the Cardio...Jump Rope!

30 Min AMRAP (as many reps as possible)

Jump Rope 3 Minutes

Kettlebell Push up to Renegade row x 10

Box Step Ups X 5/5

***Add weight with a Chain or Sand Bag on shoulders

Bulgarian Split Squats x 5/5

***Same side as Down  leg hold a Kettlebell Bottom Side Up (BSU)

Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at


with the subject title: Coaching Questions and I will get back to you ASAP!


We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have a great weekend, WES