RKC Min Week 1 - 10 min Warm-up + Mon 04-12-12 Target # Round 1 Round 2 Round 3 Instructions Wall squats 10x

Complete warm-up drills in order, no breaks, dont rush, repeat sequence, stop @ 6min or 2 rounds. Halos 10x Note completed exercises as shown Pumps 10x Swing ~6 reps 1 2 3 easy pace focus on learning the Technique Wed Target # Round 1 Round 2 Round 3 Instructions Wall squats 10x stop @ 6min or 2 rounds. Try to do 3rd round of wall squats only Halos 10x Pumps 10x Swing ~8 reps 2 3 3 easy pace focus on learning the Technique Fri Target # Round 1 Round 2 Round 3 Notes Wall squats 10x stop @ 10min, do 3rd round of all 3 warm up exercise. Get a feel of Kbell Swings at easy pace Halos 10x focus on learning the Technique Pumps 10x Swing ~12reps 3 4 5 Week 2-10 min Warm-up + Mon Target # Round 1 Round 2 Round 3 Instructions Wall squats 10x stop @ 10min or 3 rounds, Halos 10x Pumps 10x Swing ~14 reps 4 5 5 easy pace focus on learning the Technique Wed Target # Round 1 Round 2 Round 3 Instructions Wall squats 10x Halos 10x Pumps 10x Swing ~17 reps 5 6 6 easy pace focus on learning the Technique Fri Target # Round 1 Round 2 Round 3 Notes Wall squats 10x . Halos 10x Pumps 10x Swing ~18 reps 6 6 6 Week 3-10 min Warm-up + Mon Target # Round 1 Round 2 Round 3 Instructions Wall squats 10x stop @ 10min or 3 rounds, Halos 10x Pumps 10x Swing ~30 reps 10 10 10 Active Rest (Jog) for 1 min between rounds (5 min) Wed Target # Round 1 Round 2 Round 3 Instructions Wall squats 10x stop @ 10min or 3 rounds, Halos 10x Pumps 10x Swing ~30 reps 12 12 12 Active Rest (Jog) for 1 min between rounds (5 min) Fri Target # Round 1 Round 2 Round 3 Notes Wall squats 10x Halos 10x Pumps 10x Swing ~18 reps 15 15 15 Addl notes:- Next week Start with same 10 min Warm-up [Wall squat x 10 Halo x 10 - Pump x 10] x 3 set

RKC Min Week 4 - 10 min Warm-up + 12 min Workout

Mon Target # Round 1 Warm-up (10-10-10)x Swing 20x Jumping Jack* 2 min Swing 20x Mountain Climber* 2 min Swing 20x Jog* 2 min Swing 20x Wed Target # Round 1 Warm-up (10-10-10)x Swing 20x * 2 min Swing 20x * 2 min Swing 20x * 2 min Swing 20x Fri Target # Round 1 Warm-up (10-10-10)x Swing 20x * 2 min Swing 20x * 2 min Swing 20x * 2 min Swing 20x Week 5 - 10 min Warm-up + 12 min Workout Mon Target # Round 1 Warm-up (10-10-10)x Swing 20x Jumping Jack* 2 min Swing 20x Mountain Climber* 2 min Swing 20x Jog* 2 min Swing 20x Wed Target # Round 1 Warm-up (10-10-10)x Swing 20x * 2 min Swing 20x * 2 min Swing 20x * 2 min Swing 20x Fri Target # Round 1 Warm-up (10-10-10)x Swing 20x * 2 min Swing 20x * 2 min Swing 20x * 2 min Swing 20x Round 2 Round 3 Instructions stop @ 10min & 3 rounds complete drills in order no breaks but dont rush hit target or comfortable stop swap 2 min active-rest* drills as desired start next round if you complete sequence total time = 12 Minutes note & rounds/ exercises completed Instructions stop @ 10min & 3 rounds stop @ 12min, note & rounds/ exercises completed

Round 2

Round 3

Round 2

Round 3

Notes

Round 2

Round 3

Instructions stop @ 10min & 3 rounds complete drills in order no breaks but dont rush hit target or comfortable stop swap 2 min active-rest* drills as desired start next round if you complete sequence total time = 12 Minutes note & rounds/ exercises completed Instructions stop @ 10min & 3 rounds stop @ 12min, note & rounds/ exercises completed

Round 2

Round 3

Round 2

Round 3

Notes