Warm-up: Joint Mobility/Dynamic
KettleBell LP (Double Bell): Week 2
Complete 5 Rounds of the following KettleBell complex working 60 seconds on 60 seconds off. Your 60 second window never changes. If you complete your complex early you bank additional time to rest heading into your actual rest period.
1 Round consists of the following Complex
6 x Double KettleBell Front Squats
8 x Double KettleBell Push Presses
6 x Double KettleBell Cleans
*If you fail to complete your complex in two seperate rounds, lower one bell weight. The complexes do not need to be completed Unbroken but ideally this is the outcome of your training so take that into account as well how little time 60 seconds really is in choosing your bell sizes.
2 x 15 Foot Weighted Hoist
30 Second Ring Support
*The weighted hoist is completed by tossing a rope over a bar, branch, rafter, etc. Pretty much find something to toss a rope attached to a weight over and raise and lower it. These are to be heavy efforts, if you have no access and have climbing rope you may sub legless rope climbs but hoisting would be ideal.
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)