15 for a hot, juicy, and sticky Friday on Tuesday. "Wait a minute. I thought we were stuck in a blender. Now we're saving lives? What?!"
The Lifesaver:
Warm up: Jump Squats x 10, Crucifix x 10
Round 1:
25 kb swings…Sprint Hell's Ascent…30 sec elbow plank at top
25 kb swings…Bear Crawl Hell's Ascent…30 sec elbow plank at top
25 kb swings…Bunny Hop Hell's Ascent…30 sec elbow plank at top
25 kb swings…Sprint Hell's Ascent…30 sec elbow plank at top
Round 2:
10 Goblet Squats….Bunny Hop Hell's Ascent…(30 sec elbow plank) 15 Mericans
15 Goblet Squats…Bunny Hop Hell's Ascent…(30 sec elbow plank) 20 Mericans
20 Goblet Squats…Bunny Hop Hell's Ascent…(30 sec elbow plank)25 Mericans
25 Goblet Squats…Quadrophilia Hell's Ascent…(30 sec elbow plank) 25 Mericans
20 Goblet Squats…Quadrophilia Hell's Ascent…(30 sec elbow plank) 20 Mericans
15 Goblet Squats…Quadrophilia Hell's Ascent…(30 sec elbow plank) 15 Mericans
Round 3:
10 Kb Overhead Reverse Lunges…Sprint Hell's Ascent…10 Kb Military Press (30 sec elbow plank)
10 Kb Overhead Reverse Lunges…Sprint Hell's Ascent…10 Kb Military Press (30 sec elbow plank)
10 Kb Overhead Reverse Lunges…Sprint Hell's Ascent…10 Kb Military Press (30 sec elbow plank)
Round 4:
10 Kb Squat Thrusters…Sprint Hell's Ascent…10 Kb Lunge pass through (30 sec elbow plank)
10 Kb Squat Thrusters…Sprint Hell's Ascent…10 Kb Lunge pass through (30 sec elbow plank)
Wetskins:
1) It was sticky
2) It was sticky
3) YHC was done after the jump squats
4) There was no chatter
5) No sheep at this workout, just sheepdogs. They all went to #WOTP!
6) Welcome Sergio!
7) Several used Firestone's technique for a couple exercises
8) Da Pax didn't stop. Not stop action!
9) We made the big announcement today. Above & Beyond and F3, more specifically F3 Isotope have partnered to bring you The Delta on September 24 at GCC. IT WILL BE A COMPETITION! #downdown
Love,
Friday