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 X Tabata = 12 min DB Push press Air squat Bent over DB row Step back lunges DB hang clean Cossack squats Machine intervals 4 x 2:30work/ rest 1
20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8
20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,
A Kilo website. All rights reserved.
