Warm Up:
Tabata mountain climbers with plank hold during rest period
Squat therapy
Hip mobility
REVIEW: KBS and Goblet Squat
WORK: KINGSTON
10!1 Unbroken couplets
KB Swing
Goblet Squat
Rx: 70/55
Rx2: 55/40
Rx3: less weight
Each movement pairing has to be unbroken or you start over. So 10 KBS immediately into 10 Goblet squats before you can stop or rest.
SILVERS:
Warm Up:
3 rounds
Half kneeling landmine press 10 per side
10 perfect ring rows pronated grip
10 per side internal rotation banded (shoulder prep)
10 per side external rotation banded (shoulder prep)
10 wall slides (standing)
HIP MOBILITY:
alternating tabata between:
Couch stretch
pigeon stretch
garland pose
REVIEW: Kettlebell swing/goblet squat
WORK: KINGSTON
10!1
Kettlebell swing
Goblet Squat
*does not have to be unbroken*
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