Warm up- 10 jumping jacks, 10 body weight squats X 2
Reverse ladder of KB swings & weighted burpees starting from 10
10, 9, 8, 7, 6 each with 16K KB and 20lb dbs, then
5, 4, 3, 2, 1, 0 each with 20K kb and 25 lb dbs
Then 16K KB swings 15, 30, to make the day's 100 swings.
Plenty of huff with this. Adapted from an Alwyn Cosgrove article. It reminds me of a "Breathing KB Swing Ladder" I did at some point, I should revisit that too. 1 swing, 1 breath, 2 swings 2 breaths, etc up to 15 or 20 and back down to zero.
The burpees I do with DBs in hand, not sure what that is so I call it weighted burpees.
Keys to Progress: Simple Rules Repeated
4 days ago