5 rounds of 20 work/ 20 rest non-stop on the Gym Boss Timer

  • Pull ups or band assisted pull ups
  • Double kettlebell clean and squat
  • Double kettlebell shoulder press or see saw press
  • Back extension
  • Walk out hold
  • Snatch (right)
  • Snatch (letft)
  • Push ups or ring push up

Stay tight on your presses! Squeez the glutes and quads, keep the knees locked and feet grounded.  The press is a full body exercise that hits the abs harder then most isolated abdominal movements. Complete each exercise in a controlled manner focusing on perfect technique.  Do not rush through the movement.  You should be completing 5-8 reps on each movement. Try to work up to a heavier bell.

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