Today’s fantastic workout comes directly from the mind of the lovely and talented BJ Gaddour, check out his demo here or below:

https://www.instagram.com/tv/ByAwJ1HlIzM/

Warmup
0:00 – 20:00
Animal Flow Mobility

20:00 – 30:00
Work up to a max effort Turkish Getup

30:00 – 40:00
Workout Technique review:
Kettlebell Pressing mechanics – forearm position, wrist position, bell path
Kettlebell Dead clean technique – keep bells close to body, get elbows out of the way and back underneath fast
Kettlebell Front Squat technique – elbows point down, not back or out to the side

Conditioning

40:00 – 60:00 (20 minutes)

“Gorillacorn”

5 Rounds for Quality and Strength

All Levels

2:00 work/2:00 rest

40 seconds Double Kettlebell Press (may push press or jerk as you fatigue, but start strict each set)
40 seconds Double Kettlebell Dead Clean
40 seconds Double Kettlebell Squat
Rest

L4 – 2×24/2×18
L3 – 2×22/2×16
L2 – minimum weights: 2×16/2×12 (can go up to L3 weight if technique is good and there is enough equipment)