Friday and Sunday workout

Friday Workout 
45 mins

10 clapping push ups
15 KB swings
10 Ballistice Bent over rows
10 Clean and press
Sprint 3 down and backs

Lifting
Power cleans 4 x 5
Pull-ups  3 x 8
Medicine ball tosses 3 x 30
Plank series 1 min and 2x 30 secs

Sunday Workout
45 mins
10 Elevated push-ups
15 Kb Swings
12 Single arm Bent over rows
12 KB Snatches
4 down and back sprints

Lifting
Hand cleans 4 x 5
RFESS 4 x 6 each leg
Pull ups
Medicine ball 3 x 30
Plank Series 1 min  and 2 x 30 seconds

Author: Smithfitness

A former basketball player now fitness professional. Alex holds a Bachelors and Masters Degree in Kinesiology and certified NSCA Certified Strength and Conditioning Specialist(CSCS). Alex loves lifting heavy things repeatedly and going for long runs or rides and helping others achieve high levels of fitness and health. If you love fitness and health follow this blog and submerge yourself in all the fitness and health knowledge. View all posts by Smithfitness