Shoulders & Traps - Kettlebells…

KB See-Saw Press, immediately into:

KB Iron Cross*

*8x8 of both @ 35lbs

*Superset

Kettlebell Iron Cross (reverse lateral raise)

• bring the weights above your head
• guide them close past your body and push them up above your head as in the Shoulder Press
• the arms are almost stretched out completely
• the palms point forwards
• brace the body
• let the weights sink down in a wide bow very slowly, until they are parallel to the ground
• the palms point down then
• afterwards, guide the weights back up again with almost fully stretched out arms

Cash Out: Strict KB High Pull - 4x5 @ 35lbs

AVG HR - 130 BPM 

MAX HR - 156 BPM

@ LHP

Shoulders & Traps - Kettlebells…

KB See-Saw Press - 8x8 @ 35lbs*

KB Iron Cross - 8x8 @ 35lbs*

*Superset

Kettlebell Iron Cross (reverse lateral raise)

• bring the weights above your head
• guide them close past your body and push them up above your head as in the Shoulder Press
• the arms are almost stretched out completely
• the palms point forwards
• brace the body
• let the weights sink down in a wide bow very slowly, until they are parallel to the ground
• the palms point down then
• afterwards, guide the weights back up again with almost fully stretched out arms

Cash Out: KB High Pull - 5x5 @ 35lbs

AVG HR - 124 BPM 

MAX HR - 160 BPM

@ LHP

Shoulders & Traps - Kettlebells…

KB Iron Cross / Military Press Combo - 8x8/8 @ 35lbs*

Slightly Leaning KB Upright Row - 3x8 @ 35lbs

Cash Out: TRX Face Pull - 5x8

AVG HR - 124 BPM 

MAX HR - 147 BPM

Shoulders & Traps - Kettlebells…

KB Iron Cross / Military Press Combo - 8x8 @ 26lbs

Kettlebell Upright Row -8x8 @ 26lbs*

*5 Kettlebell Halos after each set 

Cash Out:

Band Pull Apart - 8x8 (Orange)

Reverse Iron Cross Push-Up - 3x8

AVG HR - 119 BPM 

MAX HR - 142 BPM

Shoulders & Traps - Kettlebells…

KB Iron Cross & KB See-Saw Press Combo - 8x 8 & 8 - 16 reps per set. 

Cash Out: Roof Headbanger Pull Ups - 8x8

AVG HR - 127 BPM 

MAX HR - 166 BPM

Shoulders & Traps - Kettlebells…

KB Iron Cross / Military Press Combo - 4x8/8 @ 35lbs

KB Upright Row - 5x8 @ 35lbs

&Cash Out: Red Band Face Pull - 8x8

AVG HR - 127 BPM 

MAX HR - 154 BPM

Shoulders & Traps - Kettlebells…

KB See-Saw Press - 8x8 @ 35lbs*

KB Iron Cross - 8x8 @ 35lbs*

*Superset

Kettlebell Iron Cross (reverse lateral raise)

• bring the weights above your head
• guide them close past your body and push them up above your head as in the Shoulder Press
• the arms are almost stretched out completely
• the palms point forwards
• brace the body
• let the weights sink down in a wide bow very slowly, until they are parallel to the ground
• the palms point down then
• afterwards, guide the weights back up again with almost fully stretched out arms

Cash Out: Blue Band Press/Iron Cross

AVG HR - 122 BPM 

MAX HR - 153 BPM

Shoulders & Traps - Kettlebells…

KB See-Saw Press - 8x8 @ 35lbs*

KB Iron Cross - 8x8 @ 35lbs*

*Superset

Kettlebell Iron Cross (reverse lateral raise)

• bring the weights above your head
• guide them close past your body and push them up above your head as in the Shoulder Press
• the arms are almost stretched out completely
• the palms point forwards
• brace the body
• let the weights sink down in a wide bow very slowly, until they are parallel to the ground
• the palms point down then
• afterwards, guide the weights back up again with almost fully stretched out arms

Cash Out: Strict KB High Pull - 3x5 @ 35lbs

AVG HR - 140 BPM 

MAX HR - 165 BPM