FRIDAY 241108
20 minute Every Other Minute On the Minute
Odd Minute – 15 KB Swings 53/35
Even Minute – 5 GI Jane (burpee / pull-up)
Today, try and keep each set of KB swings as an unbroken set and find a rep count for the GI Jane that you can complete during all 10 efforts.
This is going to be a great workout, keep a positive mantra going while you finish this one.
Strength & Olympic Lifting Programming
Week 5
5×3 – Push Press
Rest 2-3 minutes between sets
Accessory work
3×6 – Box Jumps
3×10 – Medicine Ball Throws
3×10 – Dumbbell Lunges (per leg)
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Friday’s schedule
6AM – Workout of the day
8AM – Strength & Olympic Lifting
430PM – Workout of the day