F$#@ You Friday, "the Kitchen Sink"

We are breaking out ALL the toys & moves today! Do not fret, I will give you suggestions on alternative equipment if You or Your Gym does not have it. It will be Saturday soon so lets get to it!

Set #1: 3 rounds

Alternating Single Arm KB Deadlifts x 20 total
Plank :60 Sec                                                                                                                             Single Leg RDL with Barbell (I used 2 x 10lbs plates) x 5 each leg

***Form is crucial on these, nice and slow for each rep

Set #2: 3 Rounds

KB Hike Cleans x 20
25lbs Plate Discus Swings x 10/10
Mace 360s x 10/10

*** You can sub in a weight Plate or KB and execute Halos
Bear pose to Jump Back Planks x 10

***Think two legged Mountain Climber
Mace Lunge Push outs (30 degree up) x 10/10

***You can sub in a Barbell of any length or a Plate

 

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Cheers and Have a great weekend, WES