- Kettlebell circuit
3 rounds:
- goblet squat x 10
- 1 arm row x 8 (each side)
- 1 arm press x 8 (each)
- shoulder halo x 8 (each direction)
- hip halo x 8 (each direction)
- figure-8 leg pass x 5 each direction
- single-arm squat to press x 8 ea
- Take 5
Reps of 20, 15, 10, then 5 each round; 4 rounds total
- goblet squat
- reverse lunge
- pushups
- 2 hand swings
- DB Circuit
10-15 reps each movement, 2-3 sets
- db lunge
- chest press
- single arm rows
- romanian DL
- shoulder press
- plie squat
- biceps curl
- skullcrusher on floor
- crunches (or plank)
- Wod 1
3 rounds for time, slowest round only
- 30 DB squats
- run 400 meters (or 2mins some other cardio: jump rope, etc)
- rest 2 mins