Workout Instructions:
A1: Pull Up to Arrow - 2 x 10
A2: Up & Over to L-Sit - 2 x 10
B1: Extension to Fly - 2 x 10
B2: Foot Up Lunge - 2 x 10ES
C1: Turbo Push Up - 2 x 10
C2: Hammy Bicycle - 2 x 10ES
D1: Fly - 2 x 10
D2: Tricep Extension - 2 x 10
Workout Instructions:
A: Warm Up
B1: Deep Squat - 5 x 30
B2: Jump Rope - 5 x 1 min
C: Kettlebell Pull Thru Combo - 10 x 3 Reps Each
D: Single Half Snatch - 10 min BOLT Set
E: Stretch Cool Down
Kettlebell Workout Instructions:
A1: Double Kettlebell Snatch to Push Press - 10 x 5 (32kg x 2)
B2: Weighted Chin Up - 10 x 5 (16kg)
B1: Double Heavy Club (or Sledgehammer) Swipes - 10 to 1 (35lb)
B2: Tiger bend Push Ups - 10 to 1
C1: Plank - 60/45/30/15sec
C2: Wheel Rollout - 20/15/10/5
Kettlebell Workout Instructions:
A1: 1-Arm Kettlebell Swings - 10, 15, 20, 15, 10
A2: Renegade Rows - 10, 15, 20, 15, 10
B1: Kettlebell Farmer Walk - 100m
B2: Kettlebell Racked Farmer Walk - 100m
B3: Overhead Kettlebell Farmer Walk - 100m
Workout Instructions:
A1: Double Kettlebell Swings - 3 x 10
A2: Double Kettlebell High Pull - 3 x 10
B1: Sandbag Shouldering - 3 x 8-10 ES
B2: Sandbag Get Up - 3 x 3-5 ES
C1: Macebell 360 - 3 x 10 ES
C2: Walking the Plank - 3 x 10
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