The Minimum

I came across this sweet practice based on the RKC Program Minimum from ETK. This version inspired by David Whitley Senior RKC. This is a good sweat, of course I added my own twist on the warm-up and cool-down.

Russian hanging straight leg raise from pull-up position to O Head 7
Feet elevated side plank dips on hand. all the way down 7
16kg deck squat 10
16kg Kb roll-up 10
1 round

24kg 1 arm overhead reverse lunge :45 sec like a get-down comes out to 15 reps
15 sec rest
24kg 1 arm Ohead rev lunge :45 sec
15 sec rest
24kg 2 hand swings 45 seconds
15 rest
24kg 1/2 kneeling R Windmill 45 sec free hand on chest, elbow to floor,hits piriformis well
15 sec rest
24kg 1/2 kneeling L windmill 45 sec
15 sec rest
24kg swing 45 sec
15 sec rest
1/2 get-up R 45sec
15rest
1/2 get-up L 45 sec
15 sec rest
24kg full get-up 45 sec got 5 each side
15 rest
24kg full get-up 45 sec
15 sec rest
24 kg swing 45 sec rest

Cool-down continuous flow
Down dog 5
Yoga dive bomber pushup forward and reverse the movement 5
1 leg Yoga dive bombers 8 getting a nice ham stretch at top 8
1 leg yoga dive bomber 8 same
Pump stretch 5/5
This little cool-down added a nice pump and sweat.

Total workout time 25 min