2 sets:
10 reps per side, adductor dip
10 reps per side, T-hip rotation
10 reps alternating thoracic bridge
2 sets:
10 reps per side, floor slider side lunge to bowler squat
10 reps per side, wide stance band rotation
2 sets:
10 reps per side, split stance band row
10 reps per side, weighted box step-up
2 sets:
20 alternating kettlebell side lunge with pass
5 reps per side, heavy half turkish getup
For time:
800m partner run
40 hang power snatch
*Share reps anyhow
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
20 minutes, for quality:10 reps per side, half kneeling band pull against wall10 reps per side, half kneeling lift5 reps per side, 90/90 lift10 reps
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
A Kilo website. All rights reserved.
