Warm UP
Neck, shoulder, and chest stretch, knee raises, toy soldier, cotton pickers, 1/2 squat hops, jump lunges, full squat.
// 10 reps each exercise with kettlebell
Around the world ( 10 each side )
High Pulls
Over head press
Front squats
Single arm overhead
Bicep Curl ( 10 each side ) or 20 reps dual hand grip
Swing
Squat High Pull
Skull Crushers
Around the World ( 10 each side )
// 2 Lap Indian Run
//Team Work out: alternate exercise after completion of count – For 8 minutes
1 – 50 Swing (the count)
2- Burpee Suicides
3- Front Squat
4- Bicep Curl
// 2 Minute shred – as many reps as possible
5 pushup with right hand on bell
5 squat clean and snatch with right
5 swings
5 pushup with left hand on bell
5 squat clean and snatch with left
// 20 J-Lo s aka the Amen special
//Deep stretch
Figure 4
Butterfly
Pigeon