This month's SFG/RKC kettlebell workout is a tribute to my favorite lift - the Clean and Press! - and favorite bodyweight movement - the Pull Up! Modify as needed and remember... SAFE AND EFFICIENT movements > volume!
- Hip Hinges x 10
- Wall Slides (Yes. Wall Slides. Do them.) x 10
- Down-Dog Push Up x 10
Clean and Press / Pull Up:
- 30 sec Clean/Press/Transfer // Rest 30 sec
- 45 sec Clean/Press/Transfer // Rest 45 sec
- 60 sec Clean/Press/Transfer // Rest 60 sec
- Bodyweight or Lightly Assisted Strict Pull Ups **
- 1-2 min rest between rounds
Heavy 2-Handed KB Swings:
- 10 x 2-Handed Swings (15 sec rest)
- 15 x 2-Handed Swings (20 sec rest)
- 20 x 2-Handed Swings (30 sec rest)
Finish with appropriate cool down and stretching!