July 10, 2019

GROUP WARMUP
2 sets -
5 overhead plate stretch
5 tempo plate squats
10 banded pull aparts
5 dumbbell external rotations www.youtube.com/watch?v=Ux4EEyhiCtM

KETTLEBELL COMPLEX
3 sets of: 5 Dual clean + 5 front squat + 5 push press
Rest as needed b/t each set

UPPER STRENGTH CIRCUITS
Circuit 1:
8-6-4 reos of:
Barbell Floor press
Bent over Dumbbell Row
Tall kneeling barbell Curl

Circuit 2:
3 sets -
8 Floor lying tricep extensions (dumbbells)
8 Close grip push-ups

LOWER STRENGTH CIRCUIT
Circuit 1:
3 sets -
50 meter sled push (heavy)
5 Kettlebell single leg Romanian deadlifts www.youtube.com/watch?v=ck1vraDasnE

MOBILITY
3:00 seated straddle

I Guess We've Got It All Wrong! READ HERE.