15,000 KB Swing Challenge...
Warm Up:
5 Rounds (60 rest after each round):
- Band Pull Aparts x 20
- Vacuum Trunk Twists x 20
- Chin Ups: 0x 3, 3, 3, 3, 3
- KB Swings x 20
Strength Training:
Chest Supported DB Rows (5x8):
- 50's x 5x8 (one set with the 55's next week)
DB High Pulls (5x10 each leg):
- 50 x 1x10, 45x 4x10
Rear Delt Barbell Rows (5x10):
- 100x 5x10 (105 next week)
Alternating Crossbody Hammer Curls (5x12):
- 35's x 1x12, 30's x 4x12
KB Swings (500, 25 sets of 20 reps superset with each set above):
- 70x 8x20, 53x 17x20
- 4000/ 15,000 KB Swings complete
Biceps Finisher:
Barbell Spider Curls:
- 45x 4x10
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