fri Fridays at home volume 7

fri Fridays at home volume 7

Warm-up
5 star lower stretch
3 rounds of 1 minute per movement:
prisoner squat
Achilles stretch
stripper stretch

Warm-up
Warm-up
1 minute elevated pigeon each leg
20 side lunges
20 ostrich walks

Weightlifting
back rack lunges (5 sets of 16 (8 each leg))
5 sets of 16 back rack alt lunges

Metcon
Metcon (Time)
8 rounds for time:
12 push press 95/65 lbs
12 binding box jumps

Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute amrap:
12 dumbbell single arm hang cleans 50/35
24 double unders

6 hang dumbell cleans each arm

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