IRON DISCIPLINE

A "Gooder" this week!

1. Warmup with 3x 3min sets separated with a minute of rest

2. Next up is double KBs; 3 sets of 2 exercises of 45 sec each separated by 30 sec of rest; repeat

3. Set your timer for 3 minutes; complete the exercises followed by 20m movement as indicated within the 3 minutes; left over time is your rest

4. The concentration set at the end is just for fun!

Remember, Perfect Practice makes Perfect- FORM and Function throughout will ensure progress!

Have a good one everybody, and...

Enjoy!

1. 3x1min/1min: 

Round Body>Front Squat>Round Body>rest

Fig 8 Hold >Floor Press>Fig8 Hold>rest

2 Hand Swing>Push Press>2 Hand Swing

9min (12total)

2. Doubles- 2x45sec/30sec:

Clean- Alt Press>Clean-Squat>rest

BU Clean>KB Pushup> rest

Swing Snatch> Renegade Row>rest

REPEATx2

9min (12total)

3. Endurance- x20reps/20m-3sets/3min:

Pushups x20>Walking Handoffs 20m>Alt Row x20>Walking 2 Hand Swing

REPEATx3

9min

4. Concentration: 

1. BU Squat-Hold for max time

2. Kettlebell shoulder flip

3. Partner KB Toss