Happy Monday!

Make sure to wish The Milkman a happy birthday.

It was yesterday.

Here’s a very efficient way of getting your strength training done.

This is one of our favorite strength training protocols.

Do you joint mobility first!

Warm up with a two round kettlebell warm up.


Descending ladder couplets 10/8/6/4/2 reps

Couplet 1

  • Single or double  kettlebell thrusters /pull-ups or assisted pull ups

Couplet 2

  • Single or double kettlebell swings / power wheel roll outs, walkouts or suspended knees to chest( if  you choose 1 kettlebell swings, go 20/16/12/8/4 or stick with 10,8,6,4,2).


The objective is to increase the weight as the reps go down.

If there is time it’s trainers choice for a finisher.

What is your favorite finisher?