10 single DB Clean and press Alternating arms
A total of 5 reps per arm, this is meant to be a heavy and explosive component of the training.
30 Flutter Kicks
Count reps as left plus right = 1 rep, keep chin tucked, and shoulder blades off the floor.
8 Double KB Front Squat
Rack kettlebells with thumbs touching collar bones, and go heavy,
8 Double KB Floor Press
On your back, press through the feet the slightly elevate hips like a glute bridge, your points of contact should be the feet and the traps, at the bottom of the rep, triceps touch floor.
Conditioning: 5 Rounds
Heavy Sled or Prowler 100ft
If you don't have a sled or prowler, I'll take a heavy farmers carry for the day, or loop a bunch of kettle bells or dumbbells together and drag them backwards across the floor or outside, it works the same!
10 Hammer Curls and Close Grip Pushup
Grab a pair of dumbbells and hit 10 slow controlled hammer curls, then put them on the floor shoulder width apart, so palms face in, keep the elbows tucked, and hit a max reps set of pushups on them. Get that chest to the floor every rep!
20 rear delt raises
20 side raises
20 front raises
20 strict presses
Grab a super light pair of dumbbells and hit this circuit without setting them down.... or crying.