Super Set
Pull Over (15,12,8,8) 35,55,70,35KB
Pull Up (3×10) 10,8,6
Progressive Set
Rev Grip Row (15,12,8,8,12,15) 15,30-,40,35,25,15
Force Set
One Arm Row (5×5) L/R 35KB
Single Set
Deadlift (15,12,8,8) 25,70KB,55KB(2),70KB
Super Set
Reverse Fly (15,12) 15/25
Plank Rotation (30sec/30sec) 15/25
Finisher
Windmills 2×5/35KB
Slingshot 2×10/35KB

Super Set
Incline Fly (15,12,8) 10,20,25
Incline Press (15,12,8,8) 25,30,50,30
Force Set
Chest Press (5×5) 50
Progressive Set
Incline Press (15,12,8,8,12,15) 15,30,52.5,52.5,30,15
Combo Set
Close Grip to Fly (15,12,8) 15,20,30
Multi Set
Decline Push Ups 15,12,8
Cobra to Airplane 10
Russian Twist 30sec
Finisher
One Arm Swings, 2×10/55KB

Yoga for Athletes

Warm Up: 55lb Kettlebell
2×10 Swings
PTP: 70lb Kettlebell – 2 Sets/Exercise (2 Beats)
Clean & Press 2×8
Single Arm Swing 2×8
Single Arm Row 2×8
One Leg Squat 2×8
Single Arm Floor Press 2×8

Warm Up: 55lb Kettlebell
2×10 Swings
2×10 Slingshot
2×5 Halo
2×5 Windmills
PTP: 70lb Kettlebell – 1 Set/Exercise (12min)
Clean & Press 2×7
One Arm Swing 2×7
One Arm Row 2×7
One Leg Squat 2×7
One Arm Floor Press 2×7
Finishers:
2 Arm Swing 10/70
Sumo Squats 10/70
Squats 10

Warm Up: 55lb Kettlebell
2×10 Slingshot
2×5 Halo
2×5 Windmills
2×10 Swings
PTP: 70lb Kettlebell – 1Set/Exercise
Clean & Press 2×7
Single Arm Swing 2×7
Single Arm Row 2×7
One Leg Squat 2×7
Single Arm Floor Press 2×7
Finishers:
Burpees 2×5

Warm Up: 55lb Kettlebell
2×10 Slingshot
2×5 Halo
2×5 Windmills
2×10 Swings
PTP: 70lb Kettlebell – 1 Round/Side
Clean & Press 2×7
Single Arm Swing 2×7
Single Arm Row 2×7
One Leg Squat 2×7
Single Arm Floor Press 2×7
Finishers:
Farmer’s Walk (Alt) 2×2/70
Get Ups 2×2/55

RY.Advanced Yoga – Hip Opener

Warm Up: 55lb Kettlebell
2×10 Slingshot
2×5 Halo
2×5 Windmills
2×10 Swings
PTP: 70lb Kettlebell – 2 Sets/Exercise (2 Beats)
Clean & Press 2×7
Single Arm Swing 2×7
Single Arm Row 2×7
One Leg Squat 2×7
Single Arm Floor Press 2×7