06/29/2018: Week 4, Day 3 of the Smugs Kettlebell Program!

Workout #178 of 365 (2018)

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

EQUIPMENT NEEDED: Kettlebells

Part 1:

Every minute, on the minute, for 7 minutes:

6 Goblet Squats

1 Left/ 1 Right Kettlebell Renegade Row

Part 2:

5 Rounds:

5 Left/ 5 Right One Arm Kettlebell Press

3 Left/ 3 Right One-Arm Kettlebell Front Squats

1 Left/ 1 Right Kettlebell Renegade Row

10 Kettlebell Swings

Conditioning

2 minutes MAX Effort (reps) Kettlebell Snatch

***Rest 4 minutes***

1 minute MAX Effort (reps) Kettlebell Snatch

***Rest 2 minutes***

Every 30 seconds for 5 minutes:

10 Kettlebell Swings

Workout Date: 
Friday, June 29, 2018