sandbag training

F$#@ You Friday Workout #12

Not sure if I can fit a Row Machine into a stocking for you. Best I can do is drop the #FYF here on the Blog for you....Enjoy! Row Machine and a Sandbag(SB) is all you need. The heart of a Spartan would help too!

Warm Up with some light cardio for 10 Minutes and throw in some dynamic stretching


25 Minutes (get it...25!):

Row 2 Minutes....Heavy, Slow & Steady

Alternating Swinging SB reverse lunges 5/5....bag swings on the side of the "up" leg

SB Upright Rows x 10

SB Burpee x 5

Plank for a 30 Count


Cool down with some stretching

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Cheers and Have great weekend, WES