Kettlebell strength program: Workout 3

13:00 Home

Warm Up (8kg)


1. 10 x halo left
2. 10 x Touch the Wall Drill – with Weight
3.  10 x halos right.
4. 10 x Touch the Wall Drill – with Weight

1. 5 x press
2. 5 x GS
3. 5 x press
4. 5 x GS
5. Stretch: MobilityWOD 363 Hip opener.,

SI Rehab.

Workout - Part 1 (12kg)


Press 2x10
Row 2x10

Workout - Part 2  (12kg)


Clean 8,5,3 (each side)
FS 3,2,1 (each side)

Finisher  (12kg)


Swings 250 hand to hand.


Cool Down

MobilityWOD Squat cycle 3: 2 minutes each side of, ankle mob with band, ankle soft tissue on dumbbell, low lunge with band.
Stretch: hamstrings
Rehab: SI,