Happy Wednesday!
Today is a good mix of strength and conditioning using alternate kettlebell and body weight movements.
You will control your own intensity by the weights and options you choose.
We will start out with some joint mobility and then do a 2 round kettlebell warm that will look like this.
Round 1 warm up
- 10 swings
- 10 push ups
- 10 high pulls
- 5 presses
- 5 goblet squats
- 5 thrusters
- one arm rows 5/5
- 15 jumping jacks
- 15 bicycles
Round 2 warm up:
- 8 hand to hand swings
- 8 push ups
- 4/4 one arm cleans
- 4/4 presses
- 4/4 reverse lunges
- 4/4 one arm rows
- 15 jumping jacks
- 15 bicycles
Here’s today’s strength and conditioning workout:
60 seconds work / 30 seconds rest for 4 rounds non-stop
- Hand to hand kettlebell swings
- See saw press
- Abs (power wheel,swing set knees to chest, walkouts etc..)
- Alternate leg reverse lunge (double or single kettlebell)
- Alternate arm ring row or renegade row
Let us know how you did with this!
What weights and options did you choose?
This video is a must see!
I was doubled over in tears when I first watched.
My brother Doug put this together.
Warning: There are a few bad words that may offend some, so don’t watch in front of your kids.
If you are familiar with some of antics that go on at the gym, you will clearly understand this video.
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