10/13/2017: Kettlebellin' on a Friday!

Workout #283 of 365 (2017)

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: Kettlebell.

Complete as much of the following ladder as possible in 14 minutes. If you get through the ladder, start back from the round of “5” and return to “1”…if there is still time remaining, climb back up again!

5 Kettlebell Swings, 1 Clean, 1 Press, 1 Squat, 1 Lungestep

  (strong)

5 Kettlebell Swings, 1 Clean, 1 Press, 1 Squat, 1 Lungestep

  (stronger)

5 Kettlebell Swings, 1 Clean, 2 Press, 1 Squat, 2 Lungestep

 (strong)

5 Kettlebell Swings, 1 Clean, 2 Press, 1 Squat, 2 Lungestep

5 Kettlebell Swings, 1 Clean, 3 Press, 1 Squat, 3 Lungestep

  (strong)

5 Kettlebell Swings, 1 Clean, 3 Press, 1 Squat, 3 Lungestep

  (stronger)

5 Kettlebell Swings, 1 Clean, 4 Press, 1 Squat, 4 Lungestep

 (strong)

5 Kettlebell Swings, 1 Clean, 4 Press, 1 Squat, 4 Lungestep  (stronger)

5 Kettlebell Swings, 1 Clean, 5 Press, 1 Squat, 5 Lungestep

 (strong)

5 Kettlebell Swings, 1 Clean, 5 Press, 1 Squat, 5 Lungestep        (stronger)

Record your rungs completed.

FRIDAY FLAB AWAY

ABtober Challenge Workout #13

Workout Date: 
Friday, October 13, 2017