Move and Stick!

Friday is a strength focus. Let’s move and stick!

This one never gets old.

Thirty seconds of movement with a thirty second hold, then a thirty second recovery.

Ring row or pull up for thirty seconds/hold the UP position for thirty seconds , then recover for thirty seconds.
Squat choice (with or without weight) for thirty, hold at ninety degrees for thirty, then recover for thirty.
Press or push up for thirty, hold in the overhead position (presses) or the up or down (push ups), recover for thirty.
Supermans: Lift the chest and outstretched arms up and down for thirty, hold up for thirty and recover for thirty.
Ab choice

We will do 4 rounds of this circuit,

Cardio choice

Do thirty seconds easy, twenty seconds moderate and then all out sprint for ten seconds x 5 rounds.

Have a great weekend and stay tuned for updates on the holiday shcedule.