Kettlebell Workout #3

Warmup

1. Foam Rolls x 10
   1. Backs
   2. Outer Thigh
   3. Hamstrings
2. Lacrosse Balls
3. Hip Flexors Stretch
4. Updog/Downdog Flow x 5
5. Bird Dogs
6. Dirty Dogs
7. Cossack Squats
8. 10 Pushups

Goblet Complex for 3 rounds

Goblet Squats x 10

Standing Press 3-6 (each arm)

Swing Complex for 5 rounds

20 Swings

6 pushups

30 seconds rest

Carry Complex

Waiter Carry for 1 minute 3 presses

Rack Carry for 1 minutes 3 presses

Farmer Carry for 1 minute 3 presses