Warm-Up:
3 Plane Neck Movements, Shoulder Circles
Arrow Pulls, Shinbox Swings (circles), Accordions
Foundation Training:
The Founder
Foundation Squat
Back Extension
Child's Pose/Kneeling Founder
Lunge Stretch
Kettlebell Arm Bar: 1x2(1+1)x12 kg.
Crossover
Workout:
Cleans: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Snatches: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Jerks: 12 rpm, 1 min/hand x 20 kg. Rest 30 seconds
Balance Training
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