Hello all you DV8Fitness fans.
I want to thank the group of people that came out tonight to experience my substitute workout while Phil Scarito is at the Russian kettlebell certification level II training this weekend.
It was a hot day over at Wilson's Farm Park. There wasn't much of a breeze and the sun was shining down on us
Today's workout : "The Hill of Doom."
I wanted to post today's workout so that we'll have it for future reference.
We started off with stretching as usual. Neck rotations, arm rotations and leg rotations to start. Then seven halos in both directions followed by a series of slingshots, 10 in one direction and then 10 reversed.
Once the warm-up was over, we got right into our workout. Instead of having the workout at our standard pavilion location, I moved the victims and the bells over to a small hill. This hill would be the focus of the work out for the evening.
Starting at the bottom of the hill:
Phase 1: swing, rack walk, squat
10 swings, left/right
Rack the bell,carry it up to the top of the hill,
3 squats with the bell,
Rack the bell and go back to the bottom of the hill.
Repeat 10 times decreasing the swings at the bottom of the hill by 1 each time but continue with three squats at the top of the hill.
One minute rest:
Rack the kettlebell and carry them from the hill to the pull-up bars.
Five pull-ups each
Rack the kettlebell and returned to the hill
Phase 2: body weight and bear crawl
Five push-ups at the bottom of the hill
Bear crawl to the top of the hill
Five birdies at the top of the hill
Bear crawl in reverse back down the hill
Repeat decreasing by one repetition
One minute rest:
Five pull-ups each
Phase 3: the squat and run
We brought our bells over to the curb and did the following.
10 squats with the bell
Short parking lot run with sprint
Repeat the above decreasing the amount of squats by 2 each time.
One minute rest:
Stretch and cool down
I hope everyone enjoyed the workout tonight.
Sincerely,
John Hubickey
