Warm up will consist of various KB movements and practicing the windmill.
Caution: Listen well to the instructor when reviewing or learning the Windmill. When performed improperly, the Windmill can cause injury to the lower back, but when done properly can enhance and strengthen the lats, back and hips.
This is a 30 second work / 20 second recovery for 6 rounds with 1 minute rest every 2 rounds.
- KB Double Front Squat
- KB Double Alternating Rear Lunge
- KB Double Side Swing
- KB Double Dead Clean
- KB Single Arm Press to Windmill (switch@rounds)