spring kick-start challenge

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!

metcon options hypertrophy options

1. Battling Ropes: 30s work/30s rest 1. Dumbbell Upper Body Circuit: 3-4 rounds
2 rounds doubles 15 biceps curls
2 rounds alternating waves 15 shoulder presses
2 rounds slams 15 bent over rows

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.

5. Kettlebell Complex: 4-5 rounds 5. Quad Squad: 3-4 rounds

10 KB Swings 20-30s narrow stance constant tension BW
5 KB Goblet Squats squat
5 KB Goblet Overhead Presses (or pushups if 20-30s squat ISO hold to alt. lunge (hold
OH mobility is difficult!) bottom of squat and transition to lunge)
20-30s pop out to squat
6. 2-KB or 2-DB Squat to Press: EMOM x 4-5
rounds 6. Glute Trio: 3-4 rounds
8 squat to presses 10 goblet 2.5 squats
10 low hold romanian deadlifts
7. Airdyne or Treadmill Sprints: 8 rounds 10 weighted glute bridges
15 second sprint
45 second recovery ride/jog