Friday 04.12.2019

Fridays are for the beach!

Underhand Rowing for 500m

10 Dips

10 Pull Ups

10 KB Bulgarian Squats (elelvated on bench each leg)

x5

rest 2-3min between sets

Your rest between sets will be blasting your abs

-Heavy KB/DB Side Crunches

-GHD Sit ups

-Banded V-Ups

-Banded Reverse Crunches with band

-Modified candle sticks

Do 3-4 sets of 10+ reps of one movement after each round


Functional Fitness 9am

Will do the same.

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