cossack squat

F$#@ You Friday, Workout #9

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!

Cheers, Wes

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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