Warm-up: Joint Mobility/Dynamic
KettleBell LP (Double Bell): Week 3
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
5 x Double KettleBell Swing
9 x Double KettleBell Front Squat
6 x Double KettleBell Clean
*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.
CLICK HERE – For Information on how to read and setup your own Double Bell LP
Shoulder to overhead 135/95
*After Each Round complete a 100 foot sled push. Use whatever you have available for your sled option but choose a weight that will allow you to move FAST in these efforts
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)