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
4 x Double KettleBell Swing
10 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 Single Bell LP
“Death by Pullup”
Perform 1 pullup the first minute, 2 the second minute, 3 the third minute, 4 the fourth minute, etc. You may perform either kipping or strict pullups. The choice is your, but whatever choice you make you must stick with until you can no longer complete your given reps in your given minute. When this happens the workout comes to a end
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)