Friday

A. open with 5-7 sets NFT: 12-15 minutes
5 Dball Break downs : http://www.youtube.com/watch?v=iNUqhA8TIu0
8 R/8L Banded Tspine rotation - http://www.youtube.com/watch?v=dLvKH7QAV8k
1 WW Complex: 1 WW + 10 alt shoulder taps + 6 Thigh Taps + 10 sec hold
B.  FS Clusters: [1.1.1] rest 15 sec, rest 90 sec; X 3 – 15 minutes
C. Strict Press X 1 + Push press X 4 + 2 sec pause in bottom dip position & 2 sec pause at the top for ALL PushPress – 12 minutes
+
For total reps: 30 on/30 OFF
T2B/K2E
Air Squat
Cal Row
Burpeebox jump
X 3 sets
Notes:
- Keep tight on the WW complex. Squeeze your GLUTES, point your toes. Think Hollow body!
- No Tempo on the FS Cluster.  Get that rest dialed.
- Check in with the 2 sec pauses on the Push Press @ the starting and finishing positions.
- Watch that pace on the conditioning piece.  You’ve got 3 sets. Goal – try to hit the same tempo and amount of reps for all 3 sets at each exercise. That’s helping your fitness improve. Consistency is KING through mixed modality bodies of work!