Kettlebell strength program: Workout 7

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 (16kg)


Press 2x8
Row 2x8

Workout - Part 2  (16kg)


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


Finisher  (16kg)


Swings 100 hand to hand.

Ab wheel 2x12

Cool Down

Stretch: hamstrings
MobilityWOD: Elbow, serratus
Rehab SI, AT