Happy #humpday! I have received dozens of messages with people asking me how I manage to get everybody to do the flow together. As you see in the video I do the flow with them and I quarterback them through the whole flow step by step! we also drill each individual movement that makes up the flow for 30 second intervals. That way you are comfortable with exercises when you do the flow! #legacybjj #legacylosangeles #kettlejitsu #kettlebell #kettlebells #kettlebellkings #kettlebellflow @kettlebellkings #kettlebelltraining #funtionaltraining #onnit #onnitacademy #bjj #bjjworkout #brazilianjiujitsu #jiujitsu #machadobjj #machadojiujitsu #bodyweighttraining #bodyweightworkout #bodyweight4bjj #p90x #crossfit #crossfitkettlebell #vegan #vegetarian #govegan #veganlifestyle #plantbased #plantbasedathlete

A post shared by SoCal Sensei Joey Alvarado (@kettlejitsu) on Oct 17, 2018 at 7:58am PDT

Had a wonderful evening with some kettlebells last night.

I went with my own thing and just flowed through movements but I love referencing @kettlejitsu (video above) for kettlebell flows that will compliment my BJJ.

The kettlebells and I went through the below rounds together:

5 Reps Per Side X 5 Rounds

Single Arm Swing, Single Arm Clean, Single KB Front Squat, Single Arm Push Press, Single Arm Row

Between each round I did an aggressive 10 calorie ride on the airdyne bike

Moved on to some high rep (30) Cable Face Pulls (during which I changed up the pull angle), right into Tricep Press Downs (15) X 3 Rounds.

Keep Crushing Pedestal Lovers!

Brendan