Workout: P/E "FY Friday"

Warm-up: 10 min Row @ easy pace

Then:

DB Complex (light weight, fast speed)

6x each

-Hi-Pull from floor

-Bent over Row

-Curl

-Upright Row

-Press

-Front Sq- Push Press

Max round in 2 min

3 Sets

Rest 2-3 min between sets

Then:

Front Sq / or KB Front Sq

@ 40-50%

-Push-up

-Pull-ups

10-9-8-7-6-5-4-3-2-1

of each

Then:

Airdyne 4x 15 sec of work/45 sec of active rest

-Rest 5 min

Row 4x 15 sec of work/45 sec of active rest

-Rest 5 min

Ski Erg 4x 15 sec of work/45 sec of active rest

Then:

Cooldown

Notes:

* 6 way DB complex @ 25#

1st set completed 3 rounds

2nd set completed 3 rounds

3rs set completed 2.1 rounds

*KB Front squat @ 24 kg

* Airdyne kept @ 1000 watts pace/15 sec work

* Row kept @ 1:30/500m pace/15 sec work

*Ski Erg kept @ 1:40/500m pace/15 sec work

* Today was simply a brutal workout. Work capacity was main focus, I was over ambitious on the DB Complex so that wasn't a good start, my arms were shot. Going into the big 55 variant just killed. The Front Sq are more demanding then a BB front squat, the bells are residing over the chest causing you to struggle in the breathing. I started with the Airdyne because it just the hardest out of all three equipment.