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 4 (Friday)

Workout 4 (Friday)

Block A x 2 sets 

  1. S/ball Y-T x 8 EA
  2. SL RDL x 5 EA

Block B x 2-4 sets

  1. Deadlift x 8 
  2. Band pull aparts x 20 
  3. Plank reach out w/touch x 5 EA

Block C x 2-4sets 

  1. F/lunge hammer w/DB curl press x 10 total 
  2. Lateral bounds 
  3. Side plank dips x 8

Block D x 2-4 sets 

  1. Tricep ext w/hollow holds x 12 
  2. Sprint w/ back pedal x 20 secs
  3. A-skips x 20 seconds 
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