LIFT

Push Press 3 x 5 – Test your 3 Rep Max. Work up to a heavy triple.

WORKOUT

Performance
8 Min AMRAP
20 KB Swings 24/16kg
20 Lunge Steps with KB

Fitness
8 Min AMRAP
20 KB Swings Russian 28/20kg
20 Lunge Steps

SKILL

THE GOBLET SQUAT

What is it: A squat with a kettlebell held like a goblet in front of your body.

How to do it: Pick up a kettlebell and hold it by the handles close to your body, so your elbows are pointing down and out. Stand with your feet in a shoulder width stance, Lower yourself down into a deep squat – your elbows should be inside your knees. Use your elbows to push your knees right out.

Focus on: Pushing the knees out, using the elbows to pry them open. This also really helps to open up the hips.

Advanced tip: Take a deep breath and drive the chest up – then relax the belly and let yourself sink down a little lower. Then take another deep breath, hold for a few seconds – then relax, sink even lower, and repeat 4-5 times. You may find yourself surprised as to how low you can go.

BASICS