Submitted by Adrienne on Mon, 07/18/2011 - 21:08
Modified another great Master RKC David "Iron Tamer" Whitley idea to suit my small group kettlebell class tonight. Grab your Gymboss timer and a moderately sized kettlebell for this one!
They did 3 rounds of the following:
- Kettlebell in the right hand, stepping backwards into lunges with the right leg - for 30 sec
- Kettlebell in the left hand, stepping backwards into lunges with the left leg - for 30 sec
- Burpees! 30 seconds
- Kettlebell Clean and Press Right hand 30 seconds
- Kettlebell Clean and Press Left hand 30 seconds
- Kettlebell Snatches right hand 30 seconds
- Kettlebell Snatches left hand 30 seconds
- Push ups 30 seconds
Practice your Get Ups - at least 3 per side. I then taught them the Viking Push Press and the Hollow Rock position. What you could do is 30 seconds on 30 seconds off Viking Push Presses for 4-6 minutes - alternating arms. Hold the Hollow Rock position for 30 seconds on, 30 seconds off for 2-5 minutes.
Enjoy!!
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