For Friday Fun, we got some swolemates for life swinging and dancing. It’s never too late and you’re never “past your prime.”

Warmup
Jump Rope 3 minutes
Instructor Mobility

10 minutes
Review Single Arm Kettlebell Clean Deadlift
Then,
Single Arm Kettlebell Dead Clean
Sets of 5/5
Go as heavy as possible while keeping the lats fully engaged and your arm plugged in the shoulder socket

Strength
20 minutes

Levels 2-4
Deadlift
Work up to a heavy set of 5

You should do about 5 sets in that time period, starting at about 50% of your 1RM and working up. Your last set should be challenging but doable–you should have one rep in the tank. If you are unable to complete a set of 5 or fail on any rep, you will not be allowed to lift with any weight on the bar next week. This is simply accountability. Don’t punch above your weight.

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the deadlifts.

5 Double Kettlebell Sumo Deadlift
10 Alternating T-Pushups
Hip Bridge Complex R/L (hold each position for 5 seconds)
Rest

Conditioning

5x
20yd Heavy Sled Push
Rest
Max Reps Pull-ups*
Rest

*Strict dead-hang pull-ups are preferred–if you kip, do 3 burpees for every kipped rep before your next sled push

If you are still working toward your first strict pull-up, it’s a great time to practice (negatives, partner assisted, flexed arm /chin-over-bar holds). DO NOT USE BANDS.