Quarantine Challenge Friday

Friday Workout

Warm up

3 rounds

200 meter jog or 2 min run in place

8 Push up Dumbbell drag – From a push up position grab a weighted device and move it from one side to the other side and then do a push up.

8 Bird Dog – Set yourself in the ground in with both hands and knees. Extend your right arm and left leg and then meet your knee to elbow. Do eight on each side.

8 Sit ups

Main Set

Rounds: 5 / 10 / 15 / 20 / 15 / 10 / 5 – Record your time

5 Thrusters – Squat and stand up into a press

5 pull ups or pike push ups

5 ski lungs from side to side


3 Rounds

20 mountain climbers

20 side plank raises per side

20 glute bride raises

20 Rever Curls

Foam Roll and Stretch

Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.wordpress.com/join-today/




#nopainnogain #quintanarootri








@rokasports #glbtq #hyletenation


#cfltriclub #freshlegsfaster @hyletenation #orlandostrong #orlandopride #elitetricoach #anythingispossible #recoverfaster #beastmode #endurancecoach @hyperice

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Elite Coaching

Tri Peak Athlete

Elite Coaching

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