Hey friends!

Welcome to Saturday!

This workout could be just what you’re looking for today if you need to break a little sweat and get your heart pumping.

All you will need today is one kettlebell and 25 minutes of your time.

Warm up with a two round kettlebell warm up practicing your basic technique.

Two rounds with a medium to light bell of:

  • 10 swings
  • 10 push ups
  • 5/5 cleans
  • 5/5 presses
  • 5/5 front squats
  • 5/5 one arm rows
  • 15 jumping jacks
  • 15 bicycles

Here’s your workout:  Do 5 rounds, or 25 minutes

  • Swing 5/5
  • Push ups 10 (ring,regular,modified or dead start)
  • kettlebell cleans 5/5
  • kettlebell press 5/5
  • ring rows 10, or kettlebell one arm rows 5/5
  • walkouts or power wheel rollouts 5

BTW, did you hear what went down in the court yard of crush yesterday??

This is a true story explained by my friend Paul Reddick: ” This is a true story that actually happened…It was early afternoon at The Training Room. I looked up and Chuck Norris was walking into the Court Yard of Crush (TM). He called out “Who is this Milkman you speak of?” Jim Milkowski (clearly enjoying his 400 pull up workout was interrupted) emerged from the office, through the sissy room and into the COC. He locked eyes with Chuck Norris and a starring competition ensued.

4 hour and 26 minutes 13 seconds later…Chuck Norris blinked and The Milkman continued his workout.

Sorry Chuck, not this time!

Have a great weekend!!