Kettlebell strength program: Workout 11

18:45 Home

Warm Up (12kg)


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: Low lunge

Workout - Part 1 (16kg)


Swings 200

Workout - Part 2  (16kg)


Floor press 3x5
Pullups 2x8
TGU 1
Pistols 3

Cool Down

Stretch: Hamstrings
Rehab SI
Soft tissue work: Serratus and shoulder internal rotators.