The Kettlebell Crush

The Kettlebell Crush

Pre-Workout
30 shoulder external rotation R/L
20 low back ext with stretch
Abs of Steel
15 sec side raises R-L then 15 sec hold
20 sec bicycle crunches
2x only 10 sec on round 2
Run 200

20sec TRX Roll Bridge (go on ground)
30sec crunches
2x only 15 sec on round 2

Minute to Win It https://www.youtube.com/watch?v=S
MTWI . x 9 Mins
min 1 – 20 kb swings 20 mnt climbers
min 2 Push Press x 10 R/10L
min 3 – SA Loaded Squat 8R/8L (get deep)
3x

Rest 1 Full Minute

MTWI x 9 Mins
min 1 – Goblet Squat 15 -15 jumping jacks
min 2 – 10/15 Pushups- 10 Vups
min 3 – KB Row R/L 10

Reps
SL KB Row 8 R/L https://www.youtube.com/watch?v=n0s4b4NvToI
20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk
Hop scotch w med ball 3x
10 kneeling med ball twist https://www.youtube.com/watch?v=8JX4I-yNDGA
12 TRX Tricep ext /24 karoke lunge RL=2
2-3x

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