Warm-up: Joint Mobility/Dynamic
KettleBell LP (Double Bell): Deload Week/Final Week of Deload
5 Rounds of the Following
50 foot Waiters Walk R, 5 x Dual Weighted Windmill R, 50 Waiters Walk L, 5 x Dual Weighted Windmill
*Rest 60 Seconds between efforts
*Take two equal sized kettlebells and starting with the right arm in the air carrying the left at your side walk 50 feet. On the completion of the walk preform 5 Windmills where the rep terminates once the bell in your left hand has tapped the ground and you have come back to standing. On the completion of your 5th rep switch arms walk back and then hit your windmills on the other side to terminate the set.
*This is a Deload Week for you on your Double Bell LP and you may approach these sets however you like. The whole series is to be done unbroken and you may go lighter or heavier in your efforts dependent on your level of recovery.
Double KB Front Squat 35/26
Box Jump 24/20
*On the completion of each full round of the triplet complete a 10 Cal Row
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)