Tuesday 1.01.19

15,000 KB Swing Challenge

Warm Up:
5 Rounds of (10 minutes):
- 20 Band Pull Aparts
- 10 No Money's
- 10 Band Dislocates

Strength Training:
Single Arm DB High Pulls (10x8, every 2 minutes):
- 45x 10x8 each arm (one set of 50 next week)

Rear Delt Barbell Rows (10x10, every 2 minutes):
- 95x 10x10 (all sets at 100 next week)

Alternating Crossbody Hammer Curls (5x12, every 2 minutes):
- 30's x 5x10 (one set with the 35's next week)

KB Swings (500 reps, superset each set with the above strength work):
- 70x 1x20, 53x 24x20 (add a set at 70 each day)
- 500 KB Swings for the month