Intro:
- Wärme dich vor jedem workout gut auf!!!
- 3 Übungskomplexe á 6 min.; zw. den Komplexen ca. 1 min. Pause
- die Pausen innerhalb der 6 min. so kurz wie möglich halten
- KB = Kettlebell; OH = overhead; AMRAP = As Much Reps/Rounds As Possible
Equipment:
- Kettlebell
- evtl. eine Matte/Unterlage
Übungen:
1. Komplex (not dominant + dominant side):
- KB figure 8 to catch with rotation (90°) and elbow strike
- KB clean with rotation (180°)
- KB military press with rotation (90°)
2. Komplex (not dominant + dominant side):
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KB half kneeling dead clean
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KB military press
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KB lunge forward & backward with KB in OH pos.
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KB back to ground
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change legs in deep squat pos.
3. Komplex (not dominant + dominant side):
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KB one hand swing
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KB bottom on top clean
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KB clean to catch with both hands (like cheat clean)
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KB standing chest press
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KB biceps curl