Sick and Twisted - BRUTE Strength workout

Active stretches (lunges, arm swings, arm cirles, etc.)

Warm-up:
SQUATS (increase weight each set until you reach max beginning with just the bar)

• x10
• x8
• x5
• x3
• x1
• x1
• x1

Workout:
Complete as a circuit:

• Turkish get-ups x6 (3 each side - heaviest kettlebell you can complete the reps with)
• tire flips x10 (again, heaviest you can complete the reps with)
• kettlebell shrugs x15 (Yes...shrugs...think of it as a cool down)
• REST 90 to 180 seconds
• REPEAT 4 rounds

Static stretches

Short and Brutal

Stretch

Warm-up:

• 100 kettlebell snatches

Workout:

• heavy (500-700lbs) tire flips x10
• 4 rounds
• heavy rows (lats) x6-8 reps each side
• 4 rounds
• various abduction and rotation movements (very light) for rotator cuff

Stretch