Friday’s Workout is 30 Minutes of Strength

You will do 10 Reps or Calories of each exercise, moving onto the next as you finish.  Remember a strength workout doesn’t mean you have to rush through it.  You can increase weight each round if you choose and/or really concentrate on full range of motion with each exercise!  Let’s Go….

30 Minutes

• 10 Swings or Single Leg Deadlifts
• 10 Push-ups
• 10 Cleans or Birddog
• 5/5 Presses
• 5/5 Split Squat
• 5/5 Rows or Pull-Ups
• 5 Walkouts
• 10 Calories or 100 Jump Rope (or Rope Swings)

Enjoy your FRIDAY and here’s a cool video of Mike in his element!

Want to learn these unique mace/club skills?  Or learn more about rope flowing?  Leave a comment and let us know… may be scheduling a little seminar with specific skills… what else would you like to learn?