This guy obviously doesn’t come to CFP’s KB Class
5:30 INTERMEDIATE KB
A. 3 RDS Double KB PRESS, SQUAT LADDER 1-5
1 round will consist of 1 Press, 1 Squat, 2 Press, 2 Squat, 3 Press, 3 Squat, 4 Press, 4 Squat, 5 Press, 5 Squat
rest as needed
B. 5 RDS AFAP
5R/5L: snatch
5 Pull-ups
Rest as needed
6:30 BEGINNER KB
A. 4 Rds
10 KB DL (1-2 bell sizes heavier than swing weight)
5 HINDU PUSH-UPS
8 GOBLET SQUATS (swing weight bell)
8R/8L BW LUNGE
rest as needed between rounds
B. 3 PULL- UP LADDERS AFAP
1-5 PULL-UPS with 5 2-Hand swings between rungs of pull-up ladder
rest as needed
C. 3 x 10R/10L Bird Dogs
love the mobility!
A. 3 RDS Double KB PRESS, SQUAT LADDER 1-5- used green bells, by round 3, set 5, my arms were done. squats were fine.
B. 5 RDS AFAP
5R/5L: snatch- subbed 1 handed swings, pink bell
5 Pull-ups- subbed ring rows, working on form and keeping everything tight