Warm up calisthenic circuits 5 reps per exercise, (per side or direction if a unilateral type exercise) 12:27 minutes.
- Prying Goblet Squat w/ 25# kettlebell
- Lying Hip Extension
- Halo w/ 15# kettlebell
- Flying Dog
The Practice
- Kettlebell Swings 5x10x35# Two Handed
- Kettlebell Swings 5x11,12,13,14,15x35# Two Handed
- Kettlebell Swings 5x16,17,18,19,120x35# Two Handed
- Kettlebell Swings 5x20x35# Two Handed
- Turkish Get Ups 10x1x25# (per side)
Beautiful, sunny and cool autumn day. Training done. Did Tracy Reifkind's full Workout #3. Completed 305 swings in 20 minutes. Followed up with my 10 sets of turkish get ups ala Pavel's Simple and Sinister. Total kettlebell time 40:46. Disappointed with that time but I took a long time again between swings and get ups.
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