Friday September 28th

joint mobility warm up

10 minutes Turkish get ups

5 minutes all you can swing!  Yep you read that right.  Swing as much as you can in 5 minutes.  One hand or 2 hand swings.  No bad reps allowed.  If you feel your form going put the kettlebell down and take in 10 deep breaths to your belly and then resume.  An advanced kettlebeller will be able to complete this without putting the kb down and with solid form.

3 Rounds:

• Press Ladder (up to five ladders)- Use a light press kb.  This is a ladder workout and you will be laddering up!  Press one rep right and one rep left, press 2 reps right and two reps left, press 3 reps right and 3 reps left, press 4 reps right and 4 reps left, press 5 reps right and 5 reps left. *All presses should be solid.  DO NOT press to failure.* Pick kettlebell size accordingly.
• 10 Goblet Squats
• 12 clams

5 Minutes of swings 

Cool down and go back through some joint mobility drills.

Enjoy!