21-18-15-12-9-6-3 Reps of:
Dumbbell Thrusters (20/15 kg)
Burpees
WARM UP:
Samson Stretch
Pidgeon Stretch
10 x Glute Bridge
3 Rounds of:
5 x Kipping Swings
5 x Inch Worm Push-ups
5 x Broad Jumps
5 x Kettlebell Swings
5 x Goblet Squats (using kettlebell)
5 x Strict Press (using kettlebell)
SCALING:
Reduce dumbbell Weight – for shoulder injuries do Dumbell Front Squat
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