A) 1-2-3-4-5-4-3-2-1 reps of:
Ball Slam 20lb/10lb
*sub ball slam with jumping squat
B) 5 Rounds:
20sec work / 10sec rest
Kettlebell Windmill 5R/5L (go light)
1 round = All 3 movements complete in sequence
A) 2 sets x 6 reps @ 70% of 1 Rep Max (or +5 lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A
Objective – match your reps in sets A and B
– Rest 90 sec between sets
Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.
Tap Out Workout
Every 2 minutes:
Wall Balls 20/14
American Kettlebell Swings 53/35
Start with 10 reps of each movement and keep increasing by 2 reps on each movement every 2 minutes until you cannot complete the work in the 2-minute time cap.
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