This wasn’t just an excuse to make a silly graphic, I promise.
Forgot to share this one from a recent advanced fun session — we did this one with fairly heavy kettlebells, but never compromising form.
We started with a Primal Move warm up then went through the Trifecta from Paul Wade (good stuff — bridge, l-sit, twist). Did a quick 20 swings with a moderate sized kettlebell the proceeded with 5 rounds of this interesting combo, resting as necessary:
- 3 dead hang pull ups immediately followed by 3 per side kettlebell military presses
- 10 squats (double kettlebell or heavy goblet)
- 10 heavy kettlebell swings
- 5 Push-ups (using an advanced progression or Neuro-Grips)
- 5 per side moderate-heavy kettlebell rows
- 5 strict+slow toes to bar hanging leg raises (or 10 hanging knee raises)
- One VERY GOOD bridge
Since we happened to have a little energy left at the end, we did a few rounds of 5 burpees and 10 swings–being sure to stop before form degraded.
After some active rest, we finished up with the Trifect again and some favorite joint mobility exercises. Good times!
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