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finishers!
We have put together two different types of finishers for this program, but we wanted to give you
some options within each category! Our reasoning for doing this is twofold:
1. You may not have the equipment available for some of these options.
2. We want you to ENJOY this part of the workout! Finishers are hard, and if you're tasked with
doing something hard that you don't enjoy, you will be much more likely to skip it! So don't feel any
pressure to do them all - just stick with the ones that you actually have fun with!
2. Medicine Ball Circuit: 4-5 rounds 2. Bicep Curl 21s: 1-3 rounds
15 chest throws 7 full extension to mid-way
8 side rotation throws/side 7 mid-way to full flexion
15 floor slams 7 full biceps curl
3. All the Squats: 4-5 rounds 3. 2-DB Shoulder Burnout: 3-4 rounds
15 speed squats 10 front raises
15 squat jumps 10 lateral raises
30 second squat ISO hold 10 overhead presses
4. Kettlebell Swings: EMOM x 5 minutes 4. Arm Farm: start at 7 reps of each and ladder
Choose either 10, 12, 14 or 16 reps down to 1 rep of each
Perform chosen # of reps every minute on the zottman curls
minute for 5 minutes! seated 1-DB overhead triceps ext.