Skill- 5 minutes of alternating Turkish Get Ups with 3 slow presses at the top of the get up.
- Use perfect form and take it slow.
Circuit- 4 rounds, rest 60-90 seconds between rounds
Kettlebell Swing x 15
- Use proper form, keep the core tight, keep your back straight, and generate power through your hips.
- Can use a dumbbell, grip the dumbbell by one of the heads and swing.
Kettlebell Clean x 10 each side
- Start with your weight on the floor, deadlift off the floor with one arm and use momentum to bring to your shoulder (elbow under the weight). Then bring the weight back down to the floor and repeat.
- May use a kettlebell, dumbbell, or anything with a handle.
Kettlebell Clean to Squat x 8 each side
- Start with your weight on the floor, deadlift off the floor with one arm and use momentum to bring to your shoulder (elbow under the weight). Once at your shoulder do a squat. Then bring the weight back down to the floor and repeat.
- May use a kettlebell, dumbbell, or anything with a handle.
Kettlebell Clean to Thruster x 6 each side
- Start with your weight on the floor, deadlift off the floor with one arm and use momentum to bring to your shoulder (elbow under the weight). Once at your shoulder do a squat. At the top of the squat use momentum to press the weight overhead and bring back down to your shoulder. Then bring the weight back down to the floor and repeat.
- May use a kettlebell, dumbbell, or anything with a handle.
4 rounds/ 60 second rest
Oblique Crunch x 20 seconds each side
Russian Twist x 30 seconds (use a weight if possible)
Bicycle Crunch x 30 seconds
