Monday
Core Circuit – Repeat 3 times with no rest, 4-6 sets of rear shoulder flyes.
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up
8 kg – 5
Kettlebell Snatch
24 kg – 20 each
Tuesday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1:20 minute rest between sets
Dumbbell Push Press – 50 lb Dumbbells – 11 reps
Rear Lunge to Row (Set at top position)…First time for this
(Grab the handle on one side and step back into a rear lunge on the same side leg. Hold the bottom position and row. Return to the top and repeat.)
55 lbs – 8 reps each side – keep core tight!!!!!
Wednesday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
1-Hand Kettlebell Swings
32 kg – 10 reps each
Kettlebell Figure 8’s
24 kg – 15 each
Thursday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge
28 kg – 18 reps each leg….Increased Reps
Rope Biceps Curls
160 lbs. – 8 reps
Rope Triceps Pushdowns
160 lbs. – 8 reps
Face Pulls
85 – 15 reps
Friday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 2:00 minute rest between sets
Kettlebell Clean and Squat
20 kg – 12
Assisted Neutral Grip Pullups
#14 – 10 reps