Friday Mix

Circuit - circling the gym

8 movements 3 people per station

Timer # 10




3 sets 2 laps

  1. Banded 3 squat walks with squat jump. (Left to right)

  2. Bench Hops

  3. Box Jumps

  4. Suite case crunches

  5. DB front raise

  6. DB Bench back flys

  7. KB rotational thrust/press

  8. 10 Slider mtn climbers to 2 push ups (on turf)

26 views1 comment

Recent Posts

See All

Strength Front Squats + Back Squats (from the rack) 4 sets Building 3 FS then rack & quickly rack bar on back and complete 5 back squats 1st set 50% of 1 rep Fas 2nd set 55% 3rd set 60% 4th set 65-70%

Bet you can’t guess how old I am. Have Fun Good Luck! You will need: BB, DB, Jump rope. Barbell is Rx you can use Dumbbell’s for a scaled option. (tricep extensions. Everyone uses single DB) Hardest :

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re