Session 9 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Warm Up:
Agility Ladder Sprints:
- Forward, Backwards, Jumping Jacks, Left Side, Right Side
Session:
48 x 45lbs Kettlebell Swings (3 sets of 8 on each arm)
60 x Swiss Ball Breakdowns
48 x 45lbs Kettlebell Snatches (3 sets of 8 on each arm)
Kettlbell Snatch
30 x 45lbs Kettlebell Snatches (1 set of 15 each side)
60 x Swiss Ball Leg Raise Mountain Climbers
20 x Tire Flips
40 x Medicine Ball Pike Situps
40 x Medicine Ball Side to Sides
3 x Double 60lbs Kettlebell Clean & Thruster
Kettlebell Clean & Thruster
48 x Bosu Ball 20lbs Dumbell Row (2 sets of 12 on each arm)
Medicine Ball Dumbbell Row
16 x Pull-ups
10 x Hand Wheel Roll-outs
10 x 115lbs Barbell Deadlift
5 x 185lbs Barbell Deadlift
10 x 225lbs Barbell Deadlift
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