Warm Up: 10 minutes continual
kettle bells will be a ladder from 1 -5 reps/ 5 - 1 reps
double kettle hard clean to kettle plank push up
jumping jacks: 10 reps
perform 1 kettle bell rep/ 10 jacks, 2 kettle reps/ 10 jacks. Follow this format for 10 continual minutes. Start slow ease into your pace
Work: Kettle Thruster (squat/ press): 12 minutes
first 2 minutes to figure out work weights. 10 rep weight (light) & 3 rep weight (heavy)
10 rounds: complete required reps every minute.
alternate between light & heavy rounds: 5 rounds of each: 50 reps light weight/ 15 reps heavy weight total!!!
Work: Upper Assistance: 4 sets on each. Super each pairing.
back: double dumbbell row: 6 reps/ lat pull down: 12 reps
shoulders: cable lateral raise (side): 6 reps/ plate front delt raise: 12 reps
arms: biceps: cable wide grip curl: 6 reps/ triceps: cable (use rope) french press: 12 reps
Core: 3 sets of each
wind shield wipers: 20 reps (hanging OR floor)
ab crunch machine: 30 reps: strict & light weight
bird dogs (pointer): 10R/ 10L