No commentary, let's just Get Some....
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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Its Friday and its time to get Rowdy with our Fitness.
Try this Run/Strength combo on for size today or this weekend!
FYF x 6 Rounds (10kg-16kg KB)
2 Mile Run at Tempo (even better if its a hilly trail)
Kettlebell Push Ups x 20
Kettlebell Front Raise x 20
Kettlebell Bent Over Row x 20
Kettlebell Halo x 20
Kettlebell Sit Ups x 20
Repeat: Keep the pace up and use Round #1 as your bench mark time.