Enter The Kettlebell

Segunda
30/30 - 39x
Halo RIGHT
Halo LEFT
Swing Two Handed
Snatch Walk RIGHT
Snatch Walk LEFT
Clean + Press RIGHT
Clean + Press LEFT
Gladiator Pull RIGHT
Gladiator Pull LEFT
Two Handed Curls
Hot Potatoes
Swing Two Handed
Snatch from hang R
Snatch from hang L
Elbow raise
Clean + Press LEFT
Clean + Press RIGHT
Gladiator Pull LEFT
Gladiator Pull RIGHT
REST
Snatch Walk LEFT
Snatch Walk RIGHT
Squated Curls
Halo LEFT
Halo RIGHT
Hot Potatoes
Snatch from hang L
Snatch from hang R
Bridge Abs to heaven
Clean + Press LEFT
Clean + Press RIGHT
Two Handed Curls
Hot Potatoes

Tera
30/30 - 37x
Wall Squat
Switching hands swing
Get Ups RIGHT
Get Ups LEFT
Tame the Arc RIGHT
Tame the Arc LEFT
Military Press RIGHT
Military Press LEFT
Windmills RIGHT
Windmills LEFT
Upright Rows
Figure 8 leg pass
Pause Military Press L
Pause Military Press R
Switching hands swing
Upright Rows
Viking Push Press L
Viking Push Press R
REST
Get Ups RIGHT
Get Ups LEFT
Military Press RIGHT
Military Press LEFT
Figure 8 leg pass
Tame the Arc RIGHT
Tame the Arc LEFT
Upright Rows
Windmills RIGHT
Windmills LEFT
Get Ups RIGHT
Get Ups LEFT

Quarta (outside)
10 reps each + Freeflow
Clean + Press RIGHT
Clean + Press LEFT
One handed swing RIGHT
One handed swing LEFT
Snatch RIGHT
Snatch LEFT
Two Handed Curls
Bottoms Up Military Press L
Bottoms Up Military Press R
Releasing 2hand Swing
Touching Chest 2hand Swing
Tapping Swing
2hand Swing Flip
Swing Flip Switching Hands
2hand Swing Flip + Orbit Leg
Round the body + Orbit Leg
Orbit Leg Flip
2hand Swing Flip Catching
2hand Flip 1hand Catching
Full Tame the Arc
REST
Freeflow Above
REST
Freeflow Above

Quinta
30/30 - 37x
Wall Squat
Military Press RIGHT
Military Press LEFT
Switching Hands Swing
Get Ups RIGHT
Get Ups LEFT
Windmills RIGHT
Windmills LEFT
Rotation Cleans RIGHT
Rotation Cleans LEFT
Upright Rows
Overhead Situps
Slo-mo Military Press L
Slo-mo Military Press R
Overhead Springs L
Overhead Springs R
Chest Opening Windmill R
Chest Opening Windmill L
Upright Rows
Bottoms Up Swing L
Bottoms Up Swing R
Bottoms Up Snatch L
Bottoms Up Snatch R
REST
Get Ups RIGHT
Get Ups LEFT
Military Press RIGHT
Military Press LEFT
Switching Hands Swing
Rotation Cleans RIGHT
Rotation Cleans LEFT

Pgina 1

Sexta
30/30 - 39x
Halo RIGHT
Halo LEFT
Snatch RIGHT
Snatch LEFT
Gladiator Pull RIGHT
Gladiator Pull LEFT
Clean + Press RIGHT
Clean + Press LEFT
Hammer man abs
Two Handed Curls
Isometric Wings R
Isometric Wings L
Grad. Military Press L
Grad. Military Press R
Good Morning Stretch
Squated Curls
Hammer man abs
Halo RIGHT
Halo LEFT
REST
Side Press L
Side Press R
Clean + Press RIGHT
Clean + Press LEFT
Snatch RIGHT
Snatch LEFT
Two Handed Curls
Snatch RIGHT
Snatch LEFT
Gladiator Pull RIGHT
Gladiator Pull LEFT
Clean + Press Right
Clean + Press LEFT

Alongamentos
Soft Knee Hand Back R
Soft Knee Hand Back L
Hold Arm RIGHT
Hold Arm LEFT
Hands back
Elbows Head R
Elbows Head L
Lat Bent R
Lat Bent L
UpDown Back
Cat Stretch
Dog Stretch