Warmup with joint mobility, dynamic movement, and foam roller. Dead lifts, rope climbs, kettlebell snatches, and sledge smashes. Simple effective. A full body crusher. Not much explanation needed. If you don't have access to a rope, pull ups will suffice as a substitute. If you don't have a sledge hammer, medicine ball smashes are a good substitute as well.
10 rounds
3-5 dead lifts (increase weight after 2 rounds with same weight)
1 rope climb
20 sledge smashes (10 per side)
6 dead snatch (3 per arm)
Handstands, back bridges, and splits
10 rounds
3-5 dead lifts (increase weight after 2 rounds with same weight)
1 rope climb
20 sledge smashes (10 per side)
6 dead snatch (3 per arm)
Handstands, back bridges, and splits
Cool down, have a nice day... El Rey always..
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