Warm Up: 5X (15 minutes max)
- kettle kick thrus: 6 reps
- 20” box step up: perform all reps on one side then switch/ do NOT touch box at top: 8R/ 8L
- roll up w/ leg pass: 6R/ 6L
- knees to elbows: 8 reps
Work: 8 sets/ 3 reps on ALL (70 -80% of max)
- Poundage will ultimately be determined by how you feel at the moment in time when you’re doing the exercise. The %’s are just a guideline!
- circuit, perform individually, or perform 2 exercises together: your choice.
- dumbbell OR kettle snatch: R/L
- dead lift
- over head barbell press (front OR behind neck)
Work: Fitness: 9 minutes
- perform reps continually for 2 minutes.
- 1 minute recovery
get up: 1R/ 1L
slam ball: 4 reps
2 hand kettle hi pull: 6 reps: W: 35 lbs M: 53 lbs