FYF Video

JUL

19

Friday


A new 'FYF' video has been posted to the website: 'FYF' 4-12-13. It is available to view here in the calendar or you can also access it through the gallery section. It is available to Full and Limited Members only.

Here is the workout featured in the video:

Workout:
3x10 Shoulder Dislocate
Work up to heavy Bottom-up Press
Then:
Team Step-up Ladder 1-10 on 20" box
P1: Step with KBs in Rack position
P2: Hold KBs overhead until P1 finished
Switch positions, repeat to complete one "rung"
Continue climbing …
Then:
Row 250m - SPRINT
Flip coin to determine Work or Rest
If "Work" hold Funky Bar overhead for Row time
If "Rest" then Rest
Then:
Ski 200m - SPRINT
Flip coin to determine Work or Rest
If "Work" hold Slosh Pipe overhead for Ski time
If "Rest" then Rest
Two sets of each
Then:
Row 100m - SPRINT
Flip coin to determine Work or Rest
If "Work" hold Funky Bar or Slosh Pipe overhead for 60 sec
If "Rest" then Rest for 60 sec
Then:
"10-Minute Calves"
4x 30/30 Frog Hop (rest is actual rest)
Rest two minutes
4x 30/30 Frog Hop (rest done on tippy-toes)
Then:
Cool down


Notes:

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