Man or Woman Makers

Let’s get after one of the most efficient Kettlebell Complexes we have ever come across in our studies!  You get to Push, Pull, Clean, Squat… all the basics in ONE movement!  There are variations and modifications or suggestions to either scale up or down the workout to YOUR level!  There is also a circuit option below.

You will do 5 Sets of 5 Reps of the following alternating with a partner! Grab TWO competition Kettlebells or Dumbells and get to work.  You can increase the weight you use each round (or every other round) to increase the intensity of the workout!

• Push Up
• Row Left Side
• Push Up
• row Right Side
• Jump or Step to Bells
• Double Clean (or single)
• Double Squat (or single)
• Double Press (or single)

THIS IS ONE ROUND!  Repeat 5 Times and then your partner goes!  

ON THE BEEP OPTION:

30 seconds work/ 30 seconds rest x 4 Rounds

• Ring Rows
• Push Ups
• Cleans or Deadlifts
• Squat & Press

FINISHER: 

12 MINUTES AMRAP

• 250 Cardio
• 20 Step Ups or Squats
• 15 Mt. Climbers or Plank Shoulder Taps
• 10 Swings
• 5 Burpees

WATCH THIS VIDEO OF THE KETTLEBELL MAN MAKER!