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The kettlebell windmill. It’s not as flashy as the swing or snatch, but don’t kid yourself, this is a must in your kettlebell lineup. Windmill benefits include: Stabilization of the shoulders Stabilization of the lumbar spine (lower back) Thoracic spine mobility Hip mobility... READ MORE

Intermediate  Strength: Front rack lunge – 6 x 4 Agility and Speed Work: Speed ladder drills – High Knees Lateral hops Muhammed Ali’s Explosive side to side squat hops Lateral lunge hops icky shuffle Metcon: Timed cone drills – Long skip, back-shuffle, Sprint x 3 Leaps,... READ MORE