AOS Firepower

AOS Firepower
* One time through
* 5 minute snatch challenge with a slow pace, 12kg, 40r/40l

Sun salutations

Keith Weber Extreme KB Cardio

Mobility warm up

Keith Weber Extreme KB Cardio
* warm up - Swing segment; 8kg
* Upper body blast; 10kg
* Slingshots; 12kg
* Swings; 12kg
* Core/Cooldown

KB Upper Body

Kettlebell Lightning
* Upper Body x 2
* First round of Lightning Abs

Stretch

KB Squats and Swings

Friday, June 19
Mobility warm up

Squat/Swing Combo
* 1 rep = 1 goblet squat/1 swing
* 16kg
* 10 sq/sw x 5 (1:00/1:00)

Swings - mostly one arm
* 16kg
* 10 2hd + 5r/5l x 2 (30/30)
* 5r/5l/5r/5l x 10 (30/30)
220 one arm swings

YDL Sun Salutations #1, 20 min

Kettlebell Revelation Strength 1 & Fat Burner

Thursday, June 18
Lauren Brooks Kettlebell Revelation
* Strength 1 - Heavyish
* Fat Burner

Jill Miller Post Athletic Strength for Cyclists

KB Lower Body, Cardio, Abs

Lauren Brooks Kettlebell Lightning
* Lower body, 12kg
* Mental toughness, 12kg
* Abs, 8kg

C&P/Pull Up & Snatches

Monday, June 15
C&P/Pull Up Couplet
* 12kg; band assisted pull ups
* 3x3

Snatches - roll the dice
* 10l/10r w/ :30 rest for 6:00
* 80 total snatches

Cardio Blasts

LiHi Legs - Blasts only premix, ~20 minutes
Cathe Boot Camp - Cardio only premix, ~12 minutes

Stretch

RWH Chest, Shoulders, Triceps

Wednesday, June 3
RWH Chest, Shoulders, Triceps
* 3 sets and most finishers

Yoga

Yoga Fit class at work

LiHi Legs

Monday, June1
LiHi Legs
* Strength only premix