15,000 KB Swing Challenge...
Warm Up:
5 Rounds (1 minute rest each round):
- Band Pull Aparts: Red Band x 5x20
- Vacuum Trunk Twists: 0x 5x20
- Dips: 10x5, 20x4, 30x3, 40x2, 50x1
- KB Swings: 5x20
Strength Training:
Dips (10x8 with 1 minute rest):
- 5x 10x8 (10 lbs next week)
DB Lateral Raises (5x10 with 1 minute rest):
- 30's x 1x10, 25's x 4x10
Overhead Tricep Extensions (5x12 with 1 minute rest):
- 75x 5x12 (80 lbs next week)
KB Swings (500 reps):
- 70x 9x20, 53x 16x20
- 4500/ 15,000 KB Swings completed
Triceps Finisher:
Reverse Grip Pushdowns:
- Blue CS Cords x 5x10
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