11/29/2017: Hot Sauce for that Hump Day!

#WCW goes out to the Smugs Fitness Rockstars in our Women Who Lift class! Strong women are where it's at!

Workout #330 of 365 (2017)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED:  Kettlebell, Jump Rope

#1: Complete as many rounds as possible in 12 minutes

25 Kettlebell Swings

15 Suitcase Crunches

5 Goblet Squats

100 Yard Sprint  Kettlebell Clean and Press(per arm)

**Rest to recovery, then…***

#2:  Complete 2 rounds as quickly as possible

Run 350 meters

20 Kettlebell Figure 8

Record your rounds for #1 and #2.

Workout Date: 
Wednesday, November 29, 2017