“Do not lie in a ditch, and say God help me; use the lawful tools He hath lent thee.” -English Proverb
“The Good, The Bad, & The Ugly” Kettlebell Workout 11
Warmup: Synergy Dynamics
The Good:
M3 Cleans
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“If you don’t make dust, you eat dust.” -Motto of Jack A. MacAllister
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“The Good, The Bad, & The Ugly” workout 9
Warmup: Synergy Dynamics
Pick one Medium-Heavy Kettlebell for the entire workout and go from the top to the bottom AS FAST AS POSSIBLE.
(R/L= right AND left do the full number of ...
"There comes a moment when you have to stop revving up the car and shove it into gear." -David Mahoney
"The Good, The Bad, & The Ugly" Kettlebell Workout 7
Warmup: Synergy Dynamics
The Good:
30x Spiderman Pushups
The Bad:
150x Mountain Climbers
50-100x Situps (beginners 50x, advanced 100x)
150x Mountain ...
“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.” — Conrad Hilton (Hilton Hotels)
“The Good, The Bad, & The Ugly” workout 6
Warmup: Synergy Dynamics
The Good:
100 Flutter Kicks
100 Russian Twists
100 Flutter Kicks
100 Russian Twists
Do not wait for your ship to come in- swim out to it. -Author Unknown
“The Good, The Bad, & The Ugly” workout 5
Warmup: Synergy Dynamics
The Good: 5×5 Turkish Get Up
The Bad: R2 M1, M1 rest between sets and rounds
Overhead Squats per ...
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Synergy Kettlebell Training
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