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WO-MAN MAKERS

Wednesday 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.

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!

5 Sets x 5 Reps with a Partner

  • 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 REP 

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, Squats or Lunges
  • 15 Mt. Climbers or Plank Shoulder Taps
  • 10 Swings
  • 5 Burpees

WATCH THIS VIDEO!