Goal: Improve athletic strength. Refer to videos.

Use either kettlebells or dumbells

To calculate your correct weight (kg or lbs) for each exercise today, your last rep should be difficult to complete (ie: an 8/10, where 10 is the maximum effort you can give).

Complete 3 sets of 12 for all exercises (except chin ups).

Take 60s rest b/w sets and exercises.

Focus on technique.

1. Squat: Kettlebell KB goblet squat.
2. Push: DB floor press/glute bridge
3. Lunge: Goblet KB – fwd back lunge
4. Pull: Chin up – 3×6*
5. Hinge: Romanian DL. KB. Single leg.
6. Rotate: Cable woodchop (use a band if necessary).

* If you cant complete any chin ups: then record best time holding at the top of the chin up movement. Once you can hold for 3x30s attempt a chin up again.