September 13, 2016 admin

09/15/2016: Kettlebell and Bodyweight Workout!

Ben W. battling the "Kirkwood Anaconda" followed by a throwdown with the Airdyne!

Workout #256 of 366 (2016)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.


#1: Complete as many rounds as possible in 14 minutes

20 Kettlebell Swings or  Total Body Extensions

10 Box Jumps or  Box Step-Ups

5 Burpees      

Run 200 meters

#2: Complete 3 Rounds of the following

40 seconds Dead Bugs, 20 seconds REST

Record your weight used and any modifications.