Friday Fight

Warm-up:

200 m Run/Row

10 Squats

Down Dog to Runner's Lunge & Twist

Leg Swings (Laterally & Front to Back)

Resistance Band Chest/Shoulder Circles

10 Squats


Option 1 > 3 Months

Complete 5 rounds of:

1:00 Goblet Squats 25/35

1:00 Aussie Pullups @Home

1:00 Pushups

Rest 2:00


Option 2 < 3 Months

Complete 4 rounds of:

1:00 Goblet Squats 15/25

1:00 Aussie Pullups @Home

1:00 Pushups

Rest 2:00


Option 3 < 1 Month

Complete 4 rounds of:

:30 Seconds Goblet Squats 10/15

:30 Seconds Aussie Pullups @Home

:30 Seconds Pushups

Rest 2:00


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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