Designed by Brett Jones, Sr. RKC
JM Warmup- 5 Windmills/5 TGU’s each side, then 3 Windmills/3 TGU’s each side
Two KB Clean and Press – 6 reps
Two KB Clean and Front Squat superset with two kb one leg deadlift – 6 reps
Renegade Lunge- 12 reps
Perform the above three exercises 2 times
3 sets of clean and press – 6 reps each set
Superset with one arm row with a heavier kb- 8 rows each side
Renegade Lunge and Press (Hold KB by horns and press with both arms)
Two KB swings/Tambata- 20 seconds with 10 seconds rest- perform 4 sets
One arm snatches/Tambata- alternate arms- perform 4 sets
Cool Down/ Stretch
Have a great weekend.
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