Texas Tom's KB Variety #1

Pre Practice 45 min prior - 1 Scoop Xyience NOX-CG3
Pre Practice 15 min prior - 10gm Whey Protein (EAS) 1 scoop FREE

Practice
HRM - 130bpm - 180bpm

Work set up to finish or 180bpm whichever comes first then rest until 130bpm:
Set 1:
Turkish Get Up 5 each side
Windmill 3 each side
Limbo Lunge 5 each side
2 Hand Swings 20
1 Hand Swings 10 each side
DARC Swings 10 each side

Set 2 and 3:
Bottoms Up Clean 5 each side
1 - Hand Bent Row 5 each side
Hindu Pushup 10
Clean & Circle Drill (w/ Push Out) 7
1-Leg Dead Lift (1 KB) 5 each side
Get Up Sit Up (5) w/ Russian Twist (20) - each side
Clean & Waiter Press 5 each side
Asymmetric Push Ups (On KB) 5 each side
Swing & Squat 10 reps
Clean & Press 5 each side

Set 4:
Ballistic 5 Minute Drill:
Pick up the KB and Swing 2 Hand, 1 Hand, Clean, Press, Snatch, Slingshot, Figure 8.
Rotating exercises w/out putting the bell down until 180bpm or 5 minutes

Cool Down
Plank position
Stretching out back

Post Practice 2 Scoops Muscle Milk w/12 oz water