Workout: Friday Fitness

Warmup:

10 min Row/Run

10 Push-Ups

10 Air Squats

10 Sit-Ups

10 Jump Pull-Ups

10 Bodyweight Rows (overhand grip)

Workout:*

3 sets (10 reps of 85kg) Deadlift

50 Jump Pull-Ups

50 Walking Lunges (with single arm 14kg DumbBell overhead - 25 each arm).

50 Crocodile Walks

50 Crab Walks

50 Burpees (with 1 Push-Up between each rep)

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Finisher:

Burpee Pyramid (Continuous)

5 Burpees, 1 Push-Up

4 Burpees, 2 Push-Ups

3 Burpees, 3 Push-Ups

2 Burpees, 4 Push-Ups

1 Burpee, 5 Push-Ups

Burpee, Push-Up, Dip, Pull-Up Combo

1 Burpee, 2 Push-Ups, 2 Dips, 2 Pull-Ups 

1 Burpee, 3 Push-Ups, 3 Dips, 3 Pull-Ups 

1 Burpee, 2 Push-Ups, 2 Dips, 2 Pull-Ups

1 Burpee, 1 Push-Up, 1 Dip, 1 Pull-Up

Pull-Up Holds 

2 Pull-Ups (hold for 1 minute at the top)

Treadmill Drivers **

3 x 30 second rounds

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* Complete each set of reps before moving onto the next exercise.

** Treadmill is stationary, sprint as fast as you can holding the handles in front of you (as if you are pushing the treadmill forward).  Tougher than it sounds!

Comments

[Mitch]

So you guys took it easy when I was not there...

[Darryl Edwards]

Mitch, was the workout of the week. You should of joined us, especially on the 'Drivers!'