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Exercises

Session 10

1

Warm Up

2 Rounds:

Arm Circles x10 (One small cercle One large)
Kettlebell Halos x10 (5 each ways)
Dead Hang (barbell) / KB Shoulder Shrugs x 8
Kettlebell Deadlift to Upright Row x 8

2

Workout Session

3 blocks:

Block 1 – 3 turns:

KB Floor Press (/kettlebell, 10 reps)
KB Close-Grip Push-Up (with kettlebell under chest) x10
KB Bottoms-Up Hold x20 sec each arms

Block 2 – 3 turns:

KB Bent-Over Row ( 10 reps each arms)
KB Gorilla Row (Alternated and explosif) x10
KB Dead Stop Row x8

Block 3 – 3 turns:

KB Strict Press (10 reps each side)
KB Z-Press (8 reps)
KB Push Press (10 reps)

Finisher – 3 rounds:

Renegade rows x5
KB Swing to High Pull x10
KB Triceps Extension x10

3

Cool down

Lie face down and alternate between a Y and a T position (one and one).
Engage one arm and perform neck retractions — 2 sets of 20 for each arm.
Then perform 2 sets of neck retractions with both arms raised.
Between sets, return to the sphinx position and perform breathing exercises: 4 seconds inhale, 6 seconds exhale.

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Session 3

Session 1

Session 2