Friday 14 March 2025

March 14, 2025

Warm-up

“Friyay”
2x
8 Push-ups
8 Ring rows

8 Air squats

8 KB Deadlift
8 KB swing

25.3
2x
10 PVC PT

10 PVC GM

5 Walkers

20s Handstand hold

10 Deadlift (Bar)

10 Hang Power clean (Bar)

10 Hang Power Snatch (Bar)

25 Cal row (at expected workout pace)
*Warm up to workout weight/movements

Workout

“FriYAY”
4 rounds of:

12 Ring Rows

12 Kettlebell Swings

12 Goblet Squat

12 Push-ups
*Rest 1 minute between rounds

OR

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