Strength
5×3 Strict Press ( Novice)
5×3 Push Press ( Advanced/ Competitor)
5×3 Jerk ( if you’re feeling frisky)
Work
7 Russian KB Swing (70/53)
7 Toes‐to‐Bar
30 yard Bear Crawl
* Kettlebells swings heavy, focusing on using your hips to drive the Kettlebell upward
Cool-down
10-15 minutes foam rolling or stretching .
