WARM-UP
3 Stations With Light Kettlebell
1 Minute Bike (Easy)
30 Seconds Knuckle Drags
30 Seconds Single Arm Kettlebell Deadlifts (15 Seconds Each)
1 Minute Bike (Easy-Moderate)
30 Seconds Bodyweight Good Mornings
30 Seconds Kettlebell Romanian Deadlifts
1 Minute Bike (Moderate)
30 Seconds Down Dog
30 Seconds Single Arm Russian Kettlebell Swings (15 Seconds Each)
MOBILITY
Kettlebell Assisted Straddle Stretch: 1 Minute
Couch Stretch: 2 Minutes Each Side
WORKOUT OF THE DAY
“Jackpot”
AMRAP 20:
1,000 Meter Bike Erg
50 AbMat Sit-ups
30 Russian Kettlebell Swings (70/53)
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Upper Back
Lower Back
Hip Flexors
Hamstrings
HOME GYM
AMRAP 20:
50 AbMat Sit-ups
400 Meter Run
30 Russian Kettlebell Swings
BEEF’D UP
AMRAP 20:
1,000 Meter Bike Erg
50 AbMat Sit-ups
30 Russian Kettlebell Swings
Athlete’s Choice on Kettlebell Weight
