June 25, 2019 – Fitness

Warm-Up.
Spend 5-10 minutes working on hip internal rotation.

Followed by…

Kettlebell Complex x 2-3 sets:
Jefferson Deadlift x 5
Windmills x 5 each arm
Front Rack Lunges x 5 each arm
Kettlebell Swings x 10

Then…

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
20 Kettlebell Swings