| Exercise | Weight (lbs) | Sets | Reps/Time | Pro Demo | Thomas Demo | Notes | Grouping |
|---|---|---|---|---|---|---|---|
45 | 4 | 30 seconds | Done Alone | ||||
60 | 4 | 10 (each arm) | I only had a 45lb kettlebell, so I also held a 15lb sandbag in the same hand. | Done Alone | |||
45 | 4 | 30 seconds | Done Alone | ||||
Bodyweight | 5 | AMRAP | Done Alone | ||||
Bodyweight | 4 | 30 seconds | Done Alone | ||||
45 | 4 | 30 seconds | Done Alone | ||||
45 | 4 | 30 seconds | Done Alone | ||||
45 | 4 | 30 seconds | Done Alone | ||||
Bodyweight | 3 | 30 seconds | I bring my foot up closer to my shoulder than the guy in the video in order to maximize range of motion in the hip, but either way is good. | Done Alone |