Name: Playbook - Penny Barnshaw - 15 Minute Heart Starter
Uploaded: 2023-11-05T07:21:48.206Z
Duration: 15 min
Description: 15 Minute Heart Starter

Set a timer for 15 minutes & complete the following:
80 Double Unders (160 singles)
70 Russian KB Swings
60 Double Unders (120 singles)
50 Russian KB Swings
40 Double Unders (80 singles)
20 Russian KB Swings

Max Wall Ball in remaining time 
**Score = Wall Ball Reps

Suggested Weights
KB Advanced (M) 32kg/ (F) 24kg
KB intermediate (M) 24kg/ (F) 16kg
KB Beginner (M) 16kg/ (F) 8kg

- Jump rope with rope passing under your feet twice with each jump

Double unders

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

15 Minute Heart Starter

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