Warmup: Tactical Frog, 2.0, Switches, Rolling Thunder
KB Swing / Rolling Thunder
24kg Ladder 10 to 1
100# Ladder 1 to 10
KB Swing (24kg)
4×20
–rest to 135 bpm in each
Rest to 115 bpm
3×20
–rest to 135 bpm in each
Rest to 115 bpm
2×10
–rest to 135 bpm in each
Van Dam Splits
working on BU curl with the KB
4x16kg
2x20kg
1x24kg
–Videos on Facebook
