feroce-product-logo1.png?fit=1000%2C1000&ssl=1

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

 

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

Finisher #2

 

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)


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.


The New 30 Day Fitness & Nutrition Challenge is Here!LEARN MORE
%d bloggers like this: