Monday
Core Circuit – Repeat 3 times with no rest, 15 – 20 lb – 12 each x 4 SH 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 – 21 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)
55 lbs – 10 reps each side – keep core tight!!!!!
Wednesday
Core Circuit – same as workout 1
Circuit – Repeat for 7 total sets with 1 minute rest between sets
1-Hand Kettlebell Swings 32 kg – 22 reps each
Kettlebell Figure 8’s 28 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 – 25 reps each leg
Kettlebell Renegade Rows
28 kg – 10 reps each side (alternate sides each set)
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 Pullups #14 – 11 reps