A) Kettlebell Windmill
3x6 ea side
*Use DB if no kettlebell
B) Front Squat
7x2 with a 1-sec pause at the bottom each rep. Build up in weight each set to the heaviest possible set of 2 for the day.
C) Rear Delt Partial Swing
1x20, most weight possible.
*These are tough to get used to if you're used to controlling the weight. It's a totally different game here. Intentionally swing them!
D) 3 rounds for time:
Burpee x10 demo
Inchworm x10 demo
Plank Shoulder Tap x10 ea side (20 total) demo
E1) Banded Prone Hamstring Curl
4x12 FAST, super explosive reps demo
*If you start to slow down before the 12th rep, stop the set. No grinding on these!
E2) McGill Sit-up
3x12 ea side demo
1. DM me some training videos!!!
2. I'm sure you've seen me posting about it a ton, but check out Asha Logos' "Our Subverted History" series. You won't regret it!