Shawn Francis

For over a decade Shawn Francis has been providing custom solutions for clients ranging from professional hockey players looking to improve their conditioning, to senior citizens looking to improve functional strength and mobility. More info

(902) 394-2797

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Workout 3 (Thursday)

Workout 3 (Thursday)

Block A x 2 sets 

  1. Mini band wall walk x 5 
  2. Linear Crawl x 6 EA

Block B x 2-4 sets 

  1. Push ups x 10
  2. High plank DB row x 6 EA
  3. DB Step ups x 8 EA
  4. Scissor kicks x 20 seconds 

Block C x 2-4 sets 

  1. V-sit front DB raise x 10 
  2. Lateral lunge w/DB x 8 EA
  3. Side plank w/DB rotation x 8 EA
  4. Farmer carry x 20 secs

Block D x 8 sets  

1. Skip 20 seconds on 10 off x 8 

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