Double kettlebell windmill:
6, 4, 2, 2, 2
Weight increases in each set (denoted by commas). Rest as needed between sets, and alternate left-to-right each rep; Use up to 3 sets of 2 to establish heaviest possible lift on each side. Match top and bottom weight as closely as possible.
Then, for time:
100 Mace 360/ Back pendulum/ Front pendulum
100 V-up
Under 6 months attendance: Partition sets into 25’s and alternate movements if desired. Over 6 months attendance: No.
Mace: Use the most challenging variation in your skillset, and if necessary, scale weight before scaling movement. Prescribed weights today are 8kg. W, 10kg. M.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!