WEEK 12 – Day 58, Wednesday – 30 December 2020

Warmup

• 3 Sets
• 6 Half Kneeling Bottom Up Kettlebell Press/arm
• 12 Side Plank Rotations/arm
• 16 Banded Hip Thrusts  
  
• Banded Hip Thrust https://youtu.be/bgOgC9PFVQI
• Side Plank Rotations https://youtu.be/RXlHKL_NEN8
• Half Kneeling Bottom Up KB Press https://youtu.be/JxjgdJcGxng

A) Banded Deadlift

02X1; 2 reps @ 60-65% every 45sec x 12 sets
Demo video https://youtu.be/1IlmRIpkM_Y

B) Close Grip Bench Press

Build to a 1RM
Demo video https://youtu.be/XEFDMwmrLAM

C) Renegade Row

5mins AMRAP @ 50lbs/35lbs
Demo video https://youtu.be/G1AcX8Y_byg

D) Unbroken For Time

12-11-10-9-8-7-6-5-4-3-2-1 Kettelbell Swing 70/53

*must put the bell down between every set and every set must be unbroken to continue on.

*scale back to 53/35 if needed 
American Kettlebell Swing https://youtu.be/rGQA9QXTdbU

E) 20mins – Grinder Pace

• 40m KB Rack Carry 70/53
• 3 Rope Climbs 15′
• 4 Wall Walks 40m Farmers Carry 70/53
• 40 Double Unders 
  
• Rope Climb https://youtu.be/gQoekljRC7M
• Double Unders Kettlebell https://youtu.be/3SN4_WAVwL8
• Farmer’s Walk https://youtu.be/gUzp3C9M34g
• Dual Kettlebell Rack Carry https://youtu.be/H5SvCASqrgY
• Wall Walks https://youtu.be/JsGNOjxsu9A