| Exercise | Weight (lbs) | Sets | Reps/Time | Pro Demo | Thomas Demo | Notes | Grouping |
|---|---|---|---|---|---|---|---|
Kettlebell Goblet Squat | 45 | 4 | 30 seconds | Done Alone | |||
Kettlebell 1-Arm Deadlift | 60 | 4 | 10 (each arm) | I only had a 45lb kettlebell, so I also held a 15lb sandbag in the same hand. | Done Alone | ||
Kettlebell Press (one-arm) | 45 | 4 | 30 seconds | Done Alone | |||
Chin-Ups | Bodyweight | 5 | AMRAP | Done Alone | |||
Push-Ups | Bodyweight | 4 | 30 seconds | Done Alone | |||
Kettlebell Swing | 45 | 4 | 30 seconds | Done Alone | |||
Kettlebell Curl (w/ Towel) | 45 | 4 | 30 seconds | Done Alone | |||
Kettlebell Row | 45 | 4 | 30 seconds | Done Alone | |||
Mountain Climbers | 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 |
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