Dynamic kettlebell warm-up with a light kettlebell for 3 rounds: swings, cleans and pulls, then:-
Perform the following kettlebell ladder with either swings or snatches, changing arms each work period:-
- 20 secs work / 20 secs rest – right
- 30 secs work / 30 secs rest – left
- 40 secs work / 40 secs rest – right
- 40 secs work / 40 secs rest – left
- 30 secs work / 30 secs rest – right
- 20 secs work / 20 secs rest – left
Rest 2 minutes then use the same format for body weight sprawls:-
- 20 secs work / 20 secs rest
- 30 secs work / 30 secs rest
- 40 secs work / 40 secs rest
- 40 secs work / 40 secs rest
- 30 secs work / 30 secs rest
- 20 secs work / 20 secs rest
Finisher: Powerwheel / Jungle Gym / Ring roll-outs x 50
Eischens Yoga
Powerwheel roll out