Warmup with joint mobility dynamic movement, and foam roller... Today we are going to hit a workout my friend showed me in Muscle and Fitness. It is based on a crossfit wod. It combines three power movements : dead lift, clean, and push press. The FIST variation will be done with kettlebells in lieu of the barbell version in the magazine. It looks like a brutal test.. Here is the link to the article http://www.muscleandfitness.com/training/routines/crossfit-wod-fight-finish It should be fun. I also added a kick in the butt at the end with the thrusters. Once you begin the round, the bells can't leave your hands.
5 rounds
12 SCDL
9 Double Kettlebell Cleans
6 Double Push Press
3 Thrusters
5 rounds
12 SCDL
9 Double Kettlebell Cleans
6 Double Push Press
3 Thrusters
Cool down, have a nice day.. El Rey always..
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