INTERMEDIATE / ADVANCED – FRIDAY

INTERMEDIATE / ADVANCED

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HAPPY FRIDAY SHREDFAST GANG!

WHO DOESN’T LOVE A FRIDAY LEG BURNER! 

WE ARE LOVING TRYING NEW EXERCISES AND NEW ROUTINES IN OUR WORKOUTS AND WE HOPE YOU ARE ENJOYING THEM TOO! 

REMEMBER, WE LOVE FEEDBACK – TAG US IN YOUR STORIES AND LET US KNOW HOW YOU HAVE FOUND TODAY’S WORKOUT! 

LET’S GET IT EVERYONE! 

WORKOUT

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WARM UP 

RUNNING ON THE SPOT – 1 MINUTE 

STAR JUMPS – 30 SECONDS 

FLOOR TO CEILING SQUATS – 30 SECONDS 

REVERSE LUNGE – 30 SECONDS 

STAR JUMPS – 30 SECONDS 

RUNNING ON THE SPOT – 30 SECONDS 

PRESS UPS – X 5 

DOWNWARD DOG / UPWARD DOG 

PRESS UPS – X 5 

SCAPULAR SQUEEZE – X 10 

ALTERNATING HAND / LEG LIFTS – X 10 

CHEST RAISES – X 10 

UPWARD DOG / DOWNWARD DOG 

PRESS UPS – X 5 

HIP FLEXOR STRETCH – X 4 

DEEP LOW SQUAT HOLD / STRAIGHTEN – X 2 

SPINAL TWISTS – 30 SECONDS 

ARM UP / DOWN – 15 SECONDS 

OVER UNDER – 15 SECONDS 

CIRCLE BACKWARDS – X 5 

CIRCLE FORWARDS – X 5 

STAR JUMPS – 25 SECONDS 

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METCON 

7 MINUTES ON THE CLOCK

SWING – X 50 

SQUAT – X 40 

HALOS – X 30 

PRESS UP –  X 20 

REVERSE SNOW ANGEL – X 10 

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45 SECONDS ON / 15 SECONDS OFF 

DEADSTOP CLEAN & PRESS X 5 

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KETTLEBELL FLOW 

1 MINUTE ON / 30 SECONDS OFF 

DEADLIFT – X 2 

ROW – X 2 

ALTERNATING PRESS – X 2 

REVERSE LUNGE – X 2 

X 5

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KETTLEBELL EMOM 

PRESS UP 

HIGH PULL 

SQUAT 

REP RANGE 3 – 6 
X 10
ACTIVE REST STAR JUMPS – 2 MINUTES

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!! AB BLAST !! 

20 SECONDS ON / 10 SECONDS OFF 

SCISSOR CLAPS 

HALF GET UP (R) 

HALF GET UP (L) 

RUSSIAN TWISTS 

X 3

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SESSION COMPLETE!