12/08/2017: Kettlebell Workout!

Thanks for getting us those super cool "Boots" ornaments and for decorating our tree, Aly! 

12.08.2017

FRIDAY WORKOUT

Workout #339 of 365 (2017)

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  None

#1: 5 Rounds / (10 minute CAP)

8/8 One Arm Kettlebell Rack Position Lungestep

8/8 Lawnmower Row

8 Kettlebell Heartbeats

#2:3 Rounds (6 minute CAP)

15/15 Single Arm Kettlebell Swings

30 yards Suitcase Carry (each arm)

FRIDAY FLAB AWAY

Complete 3 rounds.  Alternate between 30 seconds of work and 30 seconds of rest.

Flutter Kicks

Plank Jacks

Workout Date: 
Friday, December 8, 2017