June 16, 2019 kory_muehlhauser

Weekly Workouts 06/17/2019 – 06/23/2019

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Sunrise and swings!

MONDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell

Complete the following in order. Break the total number of reps into smaller sets if necessary.

100 Kettlebell Swings

80 Jumping Jacks

60 Situps

40 Goblet Squats

20 (10 left/ 10 right) One Arm Kettlebell Push Press

TUESDAY WORKOUT 

EQUIPMENT NEEDED:  None

Complete 5 rounds of the following:

8 left/ 8 right Lateral Lunge

10 Pushups

10 Glute Bridge

20 second StrongFirst Plank

WEDNESDAY WORKOUT 

EQUIPMENT NEEDED:  Dumbbells

Complete as many rounds as possible in 17 minutes:

8 Dumbbell Front Squat

8 Dumbbell Bent Over Row

8 Dumbbell Shoulder Press

5 left/ 5 right One Arm Dumbbell Snatch        

20M Slow Crawl

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells

Complete 4 Rounds:

8 left/ 8 right Lawnmower Row

16 Kettlebell Figure 8

8 left/ 8 right One Arm Kettlebell Press

16 Single Arm Kettlebell Swings

Run 100M

FRIDAY WORKOUT 

EQUIPMENT NEEDED: None

Complete 5 Rounds:

10  left/ 10 right Split Squats

14 Pushup-to-Plank

20 Total Body Extensions

14 X-Situps

50M Skipping

SATURDAY WORKOUT 

EQUIPMENT NEEDED: Timing Device.

Run 2 miles.

SUNDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell(s).

Complete 4 rounds:

1 Left Turkish Getups

1 Right Turkish Getups

10 Heavy Kettlebell Swings