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Last day of the week!! LET’S GO!!

Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

https://youtu.be/GFc5NpXXKEY

Functional Fitness

5 rounds
50 double unders
20 cossack squat
15 swing

Finisher #1

https://youtu.be/KbulUVyLA1Y

3 sets
20 sissi squat with a 3 sec negative and 2 sec contraction at the top
rest 1-2min between sets

Finisher #2

https://youtu.be/slOQFA9_0Dg

3 sets
20 heavy lunges 
rest 1-2 minutes between sets 

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Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

https://youtu.be/ssR8T2y2eBs

Functional Fitness

20 min emom
minute 1: box jump over
minute 2:  jumping lunges
minute 3:  plank toe touch
minute 4:  flutter kick
minute 5: high knees

 

Finisher #1

https://youtu.be/04OlN5IsMDc

3sets
12 power row 
12 upright row
one arm first than the other
no rest between 

Finisher #2

https://youtu.be/enE7K6ZEf08

100 standing late pull down 

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Mid -week!! You got this!!!

Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

https://youtu.be/T6aa_OgZpcI

Functional Fitness

amrap 12
9 cals assault bike (200mrun) or 12 cal row
12 deadlift
9 hang power clean
9 push-up

Finisher #1

https://youtu.be/04OlN5IsMDc

3sets
10 weighted sit-up
30 sit-ups
30-60sec plank
rest as needed between

Finisher #2

https://youtu.be/M5vWdv8n2rM

3 rounds
40 arch rock
30sec arch hold
no rest between 

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Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

Functional Fitness

20 min amrap
50m farmer carry
10 1 arm over lunge
10 1 https://www.youtube.com/watch?v=f1z1hKO-xJwarm over head lunge
20 arch rock

Finisher #1

https://youtu.be/IBB5AwUhvjA

3 sets
30 reps/leg banded one leg step-up
rest 2-3 min between sets

Finisher #2

https://youtu.be/Xuu91c42yl4

for max load
20x 1 good morning into 1 squat
use a barbell on your back or a band
(do 3 sets if you are using the band and only 1 if you are 
using the barbell)

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Sometimes the hardest thing is just to start!

Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

Functional Fitness

10 rounds
 

Finisher #1

3 sets
30-50 banded tricep extension
banded push-up to failure
rest 2-3min between sets

Finisher #2

3 sets
drop set strict press
max reps dumbell or barbell press
drop weight
max resp dumbell or barbell press
drop weight
max reps dumbell or barbell press
rest 2-3 minutes between sets

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Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

Functional Fitness

3 sets
15 burpees box jump over
15 dips
15 dumbell snatch
rest 2 minutes between sets

Finisher #1

3sets
12 power row
12 upright row
one arm first than the other
no rest between

Finisher #2

100 standing late pull down

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Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

Functional Fitness

5 rounds
20 side hurdle jump
15 plank toe touch
10 db clean and jerk

Finisher #1

3 sets
20 sissi squat with a 3 sec negative and 2 sec contraction at the top
rest 1-2min between sets

Finisher #2

3 sets
20 heavy lunges
rest 1-2 minutes between sets

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Warm-up

5-10 minutes of cardio of your choice 🙂 if you feel good push it here but don’t go for a max

Flow

Functional Fitness

100 burpees
every 90sec perform 7 thrusters

Finisher #1

3sets
10 weighted sit-up
30 sit-ups
30-60sec plank
rest as needed between

Finisher #2

3 rounds
40 arch rock
30sec arch hold
no rest between