6 rounds of 20 seconds work/ 20 seconds rest at each station.

  • Kettlebell split squat R/L
  • Kettlebell clean and press R/L
  • Kettlebell one arm row or on arm ring row
  • Hanging knee raise/med ball sit and reach (alternate between)

Do six rounds, then move on to the next one.

Try the one arm ring row.  Adjust the position of the body so you can pull yourself all the way up. Keep full body tension when performing this cool move.

Trainingroom pics 431

Trainingroom pics 432