Submitted by Adrienne on Fri, 08/26/2011 - 19:13
A little random Friday Funtime to keep everyone on their toes. A tough and crazy week for a lot of people, so its good to stay sharp with a nice workout, right? A range of "reasonable" kettlebells was available for my small group to use for the different exercises - typically going heavier with the 2 hand swings and swapping out as necessary.
4 Rounds:
- 45 sec 2 hand swings
- 45 sec Tactical Lunge R
- 45 sec Tactical Lunge L
- 45 sec Kettlebell Hot Potato
- Rest as needed
10 Mins Get Up Practice- Windmill at top (new people performed the Get Up with no weight and the "low" windmill, advanced people did their Get Ups with weight and choice of windmill: low, high, or both!)
4 Rounds:
- 30 sec figure 8
- 30 sec Push Ups
- 30 sec Medicine ball partner toss + catch (be civil but show no mercy either)
- 30 sec crush curls
- rest as needed
They all dripped sweat onto the ground so I was convinced that they could start their weekend....
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