Warmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift ,
Health and Fitness
A) Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
Rest 3 minutes between sets.
B) Kettlebell Kaos”
Every 2min complete all movements in order, your rest is the time remaining in 2min.
Repeat x10 for 20min total.
Complete:
10 Box jump (20″)
10 KB Snatch 5L/5R (35/25)
10 Sit ups
10 KBS (35/25)
Classic:
A) Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
Rest 3 minutes between sets.
B) Kettlebell Kaos”
Every 2min complete all movements in order, your rest is the time remaining in 2min.
Repeat x10 for 20min total.
Complete:
10 Box jump (20″)
10 KB Snatch 5L/5R (35/25)
10 Sit ups (with KB)
10 KBS (35/25)
D. Mobility of choice