The Friday Flow

The Friday Flow

Kettlebell or Body Weight Friday flow at The Training Room.

Pick your rep scheme…

You can go heavier for more strength, moderate or lighter for more strength/endurance

1-5 or 2-10 ladders

Go at your own pace and flowing through this sequence with your choice of kettlebell or body weight movement ladders  for 2 rounds.

Kettlebell Friday Flow

• 1 or 2 kettlebell clean (right side)
• 1 or 2 press (right side)
• 1 or 2 split squat (right side)
• 1 or 2 arm row (right side)
• 1 or 2 walkouts or 2 ab exercise choice
• REPEAT on the left side, then ladder up to 2 or 4 reps depending on which rep scheme you choose.

Complete the 1-5 or 2-10 ladder for 2 rounds.

Body weight Friday flow will look loke this…

• Body weight hinges, super mans or bird dogs
• Push ups or dips
• Goblet squats or split squats (with or without weight)
• Ring rows or pull ups
• Walkouts, shoulder taps or other ab choice

FYI, you can also flow through this with the landmine.

Something similar to this…

Let us know if you need any help!

Finisher:

Ladder up/Ladder down

Alternate between any 2 items: 10-8-6-4-2 and 2-4-6-8-10

Pick 2: ladder up on one and ladder down on the other.

For example, row 10 calories, ski 2 calories, row 8 calories, ski 4 calories etc….

• Calories row
• Calories bike
• ski erg
• Slam ball
• Jump rope (100,80,60,40,20)
• Burpees
• Long cycle
• Snatches

Have a great Friday and a wonderful and safe weekend!

Remember…

The Training Room loves you!