Been a busy week, already Thursday? Damn… here is a workout to help you get through the weekend.

Short and sweet, based on Pavel’s “Rite of Passage” from ETK with a bit of a twist. I love the rep scheme from Dan John of 2-3-5 esp for pressing.

Should be able to use Kettlebells, Dumbbells, even a Barbell if you wanted for pressing. Could be Double or Single bell depending on what you are working on.

If you are not sure..go single bell for the pressing. More reps!

Rest as needed

Warmup:
Light TGU x 2+2reps
Goblet Squat x 10reps
2Hand Swing x 20reps

Strength:
Military Press Ladder
2-3-5reps x 3sets

Conditioning:
10mins of Swings
-any variation you want, any weight you want, set the timer, stop short of form break down, shake it out and start again.

Dan John, Kettlebell Training, Pavel, Press, RKC, Strength Training, Swings