Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

Today is strength day.

We’ll give you two different ladders to choose from depending upon what kind of mood your in today.

Start out with your 5 minutes of joint mobility and then a two round kettlebell warm up.

You also have the option of starting or finishing out with 5 minutes of get ups.

You’ll have the choice of the following ladder sequence.

If you’re in the mood for higher reps, then go with the 2-10, 10-2

If you’re looking for a little more strength work today, then bump up the weight and go with the 1-5,5-1

Go up the ladder then back down.

1-5 5-1 reps or 2-10, 10-2 reps of the following single kettlebell movements.

  • kettlebell clean and press r/l
  • Pull up, assisted pull up or weighted pull up
  • Front squat r/l or Goblet squat
  • ab choice

Go as heavy as possible.

Move up in weight where needed.

If you haven’t had enough, you can go out in the lane of pain and push the prowler, or do a little tire flip finisher!

Here’s a new foam roller protocol we’re trying out.

Let me know what you think.