Thursday, October 24

Hello All … Just another day at “The Mill” … An AWESOME DAY !!! … Mobility, Kettlebells, Good Mornings, Squats, Situps, Swings … So much FUn !!! … Get on in here and let us share !!! … Enjoy!

GET WARMED UP:

Kettlebells

10 reps each / Left handed for a complete cycle, then right handed.

Ankle Circles ~ Waist circles ~ Halos

Alternate One Arm Swings ~ Snatch

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Good Morning Squats

Think “mobility” … Minimal weight needed

From a back squat starting position, perform a good morning, bending at the waist, pushing the hips back and keeping a hard arch in the back … At the bottom of the good morning, drop into the bottom squat position, then squat the barbell up … This is one rep. 

WORK HARD:

Tabata

Kb Power Swings @35/53#

2 minutes … transition/rest

AbMat Sit-ups

2 minutes … transition/rest

Air Squats

“Tabata” is 20 seconds of all out work followed by 10 seconds of rest for 8 consecutive sets (4 minutes total)

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