Designed By Brett Jones, Sr. RKC
Warm up on the BOSU- 3 sets of 20 up and overs, 30 second Moutain Climbers and 10 close hand push ups (all on BOSU)
4 sets of the following:
Two Kettlebell Dragon Walk- about 16 paces
Double Front Squats- 10
Heavy Med Ball Shouldering- 5 each side- 10 total
Two kettlebells- Walking Lunge to a 1 legged deadlift- alternating legs- about 16 paces
20 two arm swings
20 alternating continuous cleans
Lateral side stepping swings- about 16 paces in each direction
Once you have completed 4 sets do 5 sets of Tambata Swings- 20 seconds on with 10 seconds rest.
Cool Down
Stretch
Have a great weekend!