Free Functional Friday Fitness...

Here's two doozies... 1 for the gym folks and 1 for the folks at-home.

Gym:

Warm-up:

3x

200m row / 400m bike

6 Box jumps

10 Pushups

Part A:

1. Back Squat 5 @ 65%, 5@70%, 3x5 @76%

2. Front Squat 5x5 @70%

3. Split stance RDL 4 x 8/side @ 45% Deadlift 1RM

Resting 60-90sec/set

+

Part B: Strict gymnastics

3 rounds:

10 Strict push-ups

10 Strict dips

10 Pull-ups

+

Rest 2:00

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Part C: Metabolic Conditioning

4x

800m row

20 Alt. DB walking lunge / Leg

20 DB Deadlift

+

rest 3:00 when done

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Part D: Accessory

a: Bench press 5 x 10 @ BW

b. Alt. Decline Single Arm DB press 4 x 12

c. Core:

3x

1:00 Plank

:30 side plank / side

Extra: Interval Running

1200m x 1 (Warm-up)

1600m x 1

rest 3:00

1200m x 1

rest 2:00

800m x 1

rest 1:00

400m x 1

AT-HOME:

Warm-up:

3x

1:00 jumping jacks

6 Inchworms

12 Jump floor touches

Part A:

3 x 4min AMRAP:

5 pushups

6 shoulder taps

4 Plank to pushups

+

rest 1:00/round

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Part B:

12 min EMOM:

A) 20 Sit-throughs

B) 12 Sit-up toe touches

+

Rest 3:00

+

Part C: Metcon

50 Incline Pushups

40 Jump lunges

20 Burpees

40 Flutter kicks

50 Jumping Jacks

10 inchworms

40 Shoulder taps

60 sec plank

60 sec wall sit

Cooldown: Applicable to both

Leg swings x20sec/side

Pigeon Stretch x20sec/side

Frog pose x 1:00

Cross Chest stretch x 30sec/side

Overhead tricep stretch x 30sec/side

Bicep door frame stretch x20sec/side

Wall lat stretch x1:00

Fitness is fun, functional, and free...so there is literally no excuses!

"Progression is built through consistency and tested by passion"

JB