Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

Hey Training Room Fans!

Today we’ll be slowing it down a little and going a bit heavier.

We’ll also give you the choice between sandbag or double kettlebell complexes.

We just made a bunch of homemade sand bags using Army duffle bags and wood pellets. Let me know if you want the instructions for this and I will post them up for you.

The wood pellets make for a nice filler and do not leak from the bag.

We’ll start out with a two round kettlebell warm up.

Here’s the sandbag version: 30 seconds work/30 seconds rest for 6 rounds

  • sandbag front squat
  • bent row
  • alternate shouldering
  • overhead press
  • get up (stay on one side), half get up or walkout

I will try to get a video up for this one later today.

Double kettlebell variation

  • double kettlebell front squat
  • low row
  • alternate arm kettlebell clean
  • overhead press or push press
  • get up (stay on one side), get up or walkout

6 am’ers rock!!

No Shep??