One Bell

Short mobility warm up

Tracy's "One Bell" workout from 12/17/11
* Used 14kg bell
* Put my own twist on 5th rotation

warm up
10 tr, 10 2hd, 10 tr, 10 2hd = 2 min (40 reps 15/15)

1st rotation (equal work/rest)
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 resp, 1 min/30)

2nd rotation
1/2 sw ladder x 4 sets (40 reps total, 15/15)
40 tr x 1 set (40 reps, 1 min/30)

3rd rotation
5/5 1 hd sw x 4 sets (40 reps total, 15/15)
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec)

4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15)
5/5 1 hd sw x 4 x 1 set (1 min/1 min sec)

5th rotation
10 2 hd + 10 tr + 1/2 sl + 5/5 + 10r + 10l (60 reps, 30 rest)
Repeat ^^^ (60 reps, 30 rest)
10 2 hd + 10 tr + 1/2 sl + 5/5 + 10r + 10l + 5/5 + 1/2 sl + 10 tr + 10 2 hd (100 reps, 30 rest)
20 tr (20 reps)

50 BW hip thrusts
20 BW glute bridges