Dynamic body weight warm-up for 3 rounds:- 10 x hip heists, 15 x Hindu squats, 5 x Hindu push-ups, then:- 30 secs kettlebell double arm swings 60 secs kettlebell sumo squats 30 secs rest 45 secs kettlebell snatch left 60 secs regular push-ups 30 secs rest 60 secs...
Dynamic warm up using a progressively heavier kettlebell then:- Work for 15 secs, rest for 15 secs for 5 minutes (10 working sets):- Kettlebell single arm snatch (Alternate between left and right for each working set) – Goal = 7 reps per working set with perfect...
Dynamic warm up for 3 rounds:- Skaters x 16, prisoner squats x 12, med ball wood chops x 12 , then:- 20 x Kettlebell double arm swings 2 x push-ups 18 x Kettlebell double arm swings 4 x push-ups 16 x Kettlebell double arm swings 6 x push-ups 14 x Kettlebell double arm...
5 to 10 min dynamic warm-up using a light kettlebell – swings, cleans and half snatches, then:- Kettlebell single arm snatch – work for 60 seconds, rest for 30 seconds for 6 rounds Then:- Barbell dead lifts – 3 sets of 8 to 12 reps at 50% max Then:-...
Eischens Yoga, then:- Perform 1, 2, 3, 4, 5, 4, 3, 2, 1 on each of the following exercises (Prison style), completing all reps of each exercise before moving on to the next exercise, to total 100 reps:- Regular push-ups Hindu push-ups Alligator push-ups One leg...
