Thursday 1.10.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds (1:00 rest):
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  0x 5x20
- Squat Warm Ups:  0x10, 15x9, 25x8, 35x7 (goblet squats), 45x6 (front squat)
- KB Swings x 20

Strength Training:
Front Squats (5x5 with 1:00 rest):
- Warm Ups:  95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  185x 5x5 (one set at 190 next week)

DB Step Ups (5x5 each leg):
- 35's x 5, 30's x 4x5

Standing Calf Raises (5x12):
- 5 x 5x12 (10 lbs next week)

KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 10x20, 53x 15x20
- 5000/ 15,000 KB Swings complete