08/31/2018: Smugs Kettlebell 4-Week Plan-- Part 2, Day 15

Looking strong with that bottoms-up press, Michael!

Workout #241 of 365 (2018)

FRIDAY WORKOUT

Warmup: Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps (each foot).

EQUIPMENT NEEDED: Kettlebells

Part #1: 5 Rounds:

1 left /1 right Kettlebell Renegade Row

4 Double Kettlbell Front Squat OR Goblet Squats (heavy as possible)

Part #2: Every minute, on the minute, for 6 minutes:

5/5 Kettlebell Clean and Press OR 5 Double KB Clean and Press

Conditioning 12 minutes of Work

Farmer’s Carry 50 steps

15 Kettlebell Swings

20 second StrongFirst Plank

Workout Date: 
Friday, August 31, 2018