5 Minutes Non-Stop Strength Workout

Lots of strength options for you on Friday!

Pick one of 3 varieties of strength workouts and complete 4 total rounds. The 5th round will be a finisher!

Your intervals will be set to 30 seconds, switching sides (Left/Right) as noted below.  Each Round is 5 Minutes.  You will rest 1 minute between rounds.

Have some fun with this!

OPTION #1 (weighted):

• Cleans or single leg deadlift L/R
• Press L/R
• split squat L/R
• 1 arm row
• Ab Choice x 2

OPTION #2 (Bodyweight):

• Single leg static hip bridge L/R
• 1 arm push-up L/R
•  Split squat L/R
• 1arm ring row L/R
• Ab Choice x 2

OPTION #3 (Kettlebell Sport):

• Round 1 – complete Option #1
• Round 2 – 30 on / 30 off x 5 Long Cycle
• Round 3 – 5 minutes Long Cycle
• Round 4 – Active Recovery
• Round – 5 minutes Long Cycle

Finisher for Options 1&2:

5 min AMRAP (as many rounds as possible):

• 5 burpees,
• 10 swings or broad jump,
• 15 mt. Climbers,
• 20 swings or squats,
• 25 JJs or 50 JR:

That’s a wrap!  

Here’s the link for Friday’s Workout: