Highlights of the workout I did at @onnit HQ on Monday with the great @timkennedymma, designed by the best @primal.swoledier.
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#Repost @timkennedymma
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Full body joint mobility warm up
4 minute bodyweight drill
5 yard beast crawl(slow)
10 yard shadow box/footwork (fast)
Kettlebell and bodyweight
1 set 40 seconds double kettlebell deadlift/ 40 seconds front steps
1 set 40 seconds double kettlebell clean/ 40 seconds side kick throughout
1 set 40 seconds alternating snatch/ 40 seconds spine waves
3 sets 40 seconds kettlebell flow(push up, deadlift, snatch)/ 40 seconds underswitches
Conditioning circuit 4 sets: 90 seconds work/ 90 seconds rest
Bike as many calories x 30 seconds
Inverted row hold x 30 seconds
Beast to taps x 30 seconds
Full body decompression
Workout by @primal.swoledier