Warm up walk 0.52 miles in 11:10 for an average of 2.8 mph.
Warm up calisthenic circuits 5 reps per exercise, (per side or direction if a unilateral type exercise) 12:07 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 5x11,12,13,13,13x35# Two Handed
- Kettlebell Swings 5x13x35# Two Handed
- Turkish Get Ups 8x1x25# (per side)
I love this workout. The EMOM swings really work cardiovascular system. Combined with get upss, nearly my whole body gets a thorough workout. Total kettlebell time 35:32.
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