In June 1815, 19-year-old soldier Antoine Fraveau was tragically killed by a cannonball during the Battle of Waterloo. This battle marked Napoleon's final defeat. Just four days later, Napoleon abdicated as Emperor of France for the second and final time, leading to his exile in St. Helena.

The workout of the day.

Upperbody + Core

Single Kettle Bell 24kg

Warm Up: Up to 30 seconds on each warm up moving from one move to the next for 3 sets. One minute rest in between sets if needed.

Plank, Inchworms, Dead Bugs, Halos

The workout is 20 seconds on 40 seconds off. 1 set equals all four workouts done in this manner. After each set, take a 2 to 3 minute break and repeat for a total of three sets. Then move onto the next workout set.

Set 1 Two handed kettlebell swings, Push ups, Ballistic Rows, Tricep pushups (hands touching each other and chest hitting the diamond that is created by the hands on every rep)

Set 2 Archer Push Up, Static Rows, Pike push ups, Suitcase rows,

Set 3 Single Arm high pull swings, Kneeling Shoulder press ( double knee or single leg lunge, your pick), Gunslinger swing, Side swing to shoulder press

Ab finisher. 30 sec on 30 sec off 4 sets

Sit-ups, v-sit kickouts, flutter kicks.

Stretch afterwards anything that feels like it got worked

If anyone would like more detailed information for the workouts or general workout questions, feel free to message me. I'm not a certified anything, just a meathead with a cannonball with a handle. If I can truthfully answer your questions, I will try to do so. If your up for it, and have a little bit of kettle bell practices, give it a try. Enjoy

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