The Workout for Wednesday July 5th

The Warm Up: Slo-Mo Progressive Turkish Get Ups 3-2-1 per side

Kettlebell Flow Drill: with the right hand perform 5 High Pull/Snatches, 5 Reverse Lunge Press, 5 Squat Clean & Side Press, 5 Lunge Chops; then transition to the left hand with 5 Figure 8's w/a hold and perform all of the above exercises left handed.  Repeat the Flow Drill after minimal rest with 4 reps per movement, then with 3 reps per movement, then 2 reps per movement, then 1. The number of Figure 8's w/a hold on the right-left transition stays at 5 for each round.

The Cool Down: 5-4-3-2-1 Windmills per side.