If you cannot get to the gym today and have a kettlebell laying around…

Give this one a try.

Warm up with a two round kettlebell warm up and skill practice using the following movements.

  • Kettlebell swings 10
  • Push ups 10
  • Kettlebell high pulls 10
  • Press 5
  • squat 5
  • thruster 5
  • one arm row 5/5
Round 2 warm up:
  • kettlebell one handed swings 4/4
  • 8 push ups
  • 4/4 cleans
  • 4/4 press
  • 4/4 split squat
  • 4/4 one arm rows
Here’s your 4 minute complex…
Set your watch for 4 minutes and go through the following movements on the 4 minute mark.
  • swings 5/5
  • snatch 5/5 or snatch pull 10
  • clean 5/5
  • press 5/5
  • front squat 5/5 or 10 goblet squat
  • Thruster 5/5 or 10 goblet style
Do 5 rounds of this.