KB and Club Flows

These movements can be added onto a strength day that you are already performing and looking to progress or they can be done on their own during a potentially lower intensity day. When you can engage a majority of the muscles in your body while having a bit of an uptick in HR, that is a good thing!

If using as a base of your workout I would start this way:

KB around the world to baby lunge 5 reps on each side

club single arm swing-press out-back pack-raised heel deep squat X10 (5 rds each arm, 10 total)

rotate backpack-typewriter-single arm drop and sweep to catch

10 rounds in each direction

Lighter club here is recommended

Run that 3 times for everything to start

If we do a good cardio based warmup and pair up with a mobility based cool down you have a quick workout you can do in under 30 mins!

Setting: At home or gym

Level: intermediate

Intensity: Stimulation (medium)

Who is it For: If you have a majority of the primal movements down this can be a good way to incorporate them a bit differently with some unique tools.

Equipment Needed: KBs and Clubs