Total Body Day

SINGLE ARM DUMBBELL SNATCH; 2 sets of 3, 2 sets of 2, 2 sets of 1.

Notes: Check your ego at the door when it comes to performing these, especially if you have no previous experience with them. Start light until you get a hang of the movement/ motion. I have included a YouTube link for a better idea on how to perform them (https://www.youtube.com/watch?v=k1zGGVGkOEE).

Deadlift Superset w/ Kettlebell Swings; 3 sets of 5 reps on deadlifts, 3 sets of 12 reps on swings.

Notes: Personally, I performed my deadlifts using a trap bar rather than a standard barbell, but they can be done using either bar. The goal here is quality speed reps, and not total weight used. Follow up your deadlifts with kettlebell swings using as heavy as a bell as you can handle.

Weighted Carries; 2 sets bilateral, 2 sets unilateral, 2 sets offset.

Notes: Perform the first two sets with weight loaded in each hand. The second two sets with weight loaded on only one side. Finally, perform the last two sets wither either a different weighted load on each side, or 1 weight carried overhead while the other remains at your side.