Friday Night Lights (FNL) is the most fun you will have working out all year, there are levels of workouts for everyone and everyone always agrees it is FUN!

Today’s workout is a grippy one; set a goal to hang on!

Try using a slightly heavier kettlebell for the Russian swings even if you need to reduce the reps in each round. As long as you can finish the reps in no more than 2 sets each round, you are in good shape.

Feel free to hold the kettlebell however you would like for the carries, ideally finding a position that allows you to relax your grip and finish in 1:30 or less.

Before hitting the workout, we will spend some time warming up the posterior chain muscles on the GHD.

3 sets:
1-5 GHD hip and back extensions
Rest 1:00-2:00 between sets.

5 rounds for time:
25 Russian KB swing (35/53 lb)
100-m KB carry
Use one KB.