Friday Games Training
Dumbbell Overhead Squat
- 5-5-5-5-5-5
- New set every 1:00
- Alternate Sides (6 Total Sets)
- Use one weight for all sets
Dumbbell Squat Snatch
- 3-3-3-3
- New set every 1:00
- Touch and go
- Alternate Sides (4 Total sets)
- Progressive
Single Dumbbell Overhead Walking Lunge
50’ as heavy as possible
- Same weight both sides
- 3:00 cap
For Time:
10 Sandbag Over the Shoulder, 5 Rope Climbs, 15/12 Calorie Assault Bike
8 Sandbag Over the Shoulder, 4 Rope Climbs, 15/12 Calorie Assault Bike
6 Sandbag Over the Shoulder, 3 Rope Climbs, 15/12 Calorie Assault Bike
4 Sandbag Over The Shoulder, 2 Rope Climbs, 15/12 Calorie Assault Bike
2 Sandbag Over the Shoulder, 1 Rope Climb, 15/12 Calorie Assault Bike
- 150/100 Sandbag