WEDNESDAY

WARMUP

Junkyard Dog & Burgener
*don't dilly dally on warmups!
do JYD fast and explosively, perform each movement in the Burg perfectly - it's an exercise in technique as well.

WORKOUT

Kettlebell swing progression
3 sets of:
1 pood x 10 russian swings
1.5 pood x 10 russian swings
2 pood x 10 russian swings

Then,

10-9-8-7-6-5-4-3-2-1
Press or push press (use your approx. 5RM weight, 0r 80-85% of 1RM)
Pullups (if doing press, perform strict pullups - kipping if push press)