Friday
Conditioning
Ballistic full-body work to close out the week.
10 min
20 min
30 min
40s on · 20s off · 20 rounds through 11 moves
the moves
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01
Two-Hand Swing
glutes · hamstrings · core
02
Thruster
quads · shoulders · glutes
03
Clean & Press
shoulders · glutes · core
04
High Pull
upper back · shoulders · glutes
05
Goblet Squat
quads · glutes · core
06
Single-Arm Swing
glutes · hamstrings · grip
07
Push Press
shoulders · triceps · legs
08
Walking Lunge
quads · glutes · balance
09
Clean
glutes · hamstrings · forearms
10
Halo
shoulders · upper back · core
11
Russian Twist
obliques · core
start · 20 min