F&#@ You Friday! Workout #3

It's our Favorite day of the week...Friday! Hang the Office Attire up and lets get to work.

"Hannibal-FYF" x 10 rounds

This workout is for Time.

Dead Lift 60% 1RM or your body weight x 3 

KB Swing x 10

200m sprint

10 Push Ups

Barbell roll-out plank for a 10 count

***Can use an ab roller or a stretched out plank where your chest is almost on the floor



F&#@ You Friday! Workout #2

It's the End-O-The-Week!  Time to bring the Heat...100% with #FYF!

You will need a set of Stairs, preferably on a Dam.  For those of you who are here in Columbus Alum and Hoover work perfectly.

2 Options:

1. Do this solo and use the rep counts prescribed

2. Do this with a partner. Reps are dictated by how long it takes your partner to go Up then back Down the stairs.  Misery loves company!


FYF x 8 Sets:

Sprint up stairs, Jog back down

1. Push Ups x 25

2. Body Weight Squats x 25

3. Walk Out Planks x 25

4. Forward Lunges x 12/12

5. Plank Chest Taps x 100

6. Butterfly Sit Ups x 25

7. Side Plank with Hip Dips

8. Side Plank with Hip Dips (other side)