This is also a great one for home!

Hey guys…

Make sure to sign yourself up for the Surf and Turf 10 K!

Go here to do that.

We’ll need a headcount, so please don’t drag your feet.

The price goes up to $50 on Sunday.

Friday is strength day…

Warm up with a two round kettlebell circuit.

Here’s a classic Training Room session.

You will need one kettlebell for this, but grab a few of different weights for the lower reps.

Kettlebell Deck of Cards….

Each suit represents a movement (split the reps up between single sided movements)

Jokers= 10 burpees

Aces=12 reps

  • Hearts=Kettlebell thrusters (single arm or two handed)
  • Diamonds=single arm rows
  • Spades=kettlebell cleans or high pulls
  • Clubs= crab toe touches, bicycles or any other abdominal movement.

Go through the entire deck.

Here are a few classic kettlebell DOC workouts….