Check this video out:http://www.youtube.com/watch?v=_p5rtmSWkxY
Warm up: 10 min
Abd knees raises on pull up bar: 4 x 15 reps
Dead lifts:
145 lbs x 5
225 lbs x 3
225 lbs x 3
225 lbs x 3
250 lbs x 2
270 lbs x 1
270 lbs x 1
300 lbs x 1
145 lbs x 10
2 sets of:
10 x KB alternate cleans, 10 x KB see saw presses, 10 x KB alternate cleans, 10 x KB see saw presses, 10 x KB alternate cleans, 10 x KB see saw presses
Abd knees raises on pull up bar: 4 x 15 reps
Dead lifts:
145 lbs x 5
225 lbs x 3
225 lbs x 3
225 lbs x 3
250 lbs x 2
270 lbs x 1
270 lbs x 1
300 lbs x 1
145 lbs x 10
2 sets of:
10 x KB alternate cleans, 10 x KB see saw presses, 10 x KB alternate cleans, 10 x KB see saw presses, 10 x KB alternate cleans, 10 x KB see saw presses
We used two 16 kg kettlebells.
KB- kettlebell
Cool down: 10 min
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