November 28, 2015 admin

11/29/2015: Kettlebell Workout with Cleans, Presses, and Swings

Pumpkin Pie 5K 2015…came up empty handed, but had a blast!

SUNDAY WORKOUT

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 5 Rounds.

1 minute Jump Rope Skips

8 Kettlebell Clean and Press(per arm)

**Rest to recovery, then…***

#2:  Complete 3 rounds as quickly as possible

15 Mountain Hoppers(each leg is ½ rep)

30 One Arm Kettlebell Swings  (15/arm)

Record your time for #1 and #2.