Submitted by Adrienne on Thu, 06/30/2011 - 02:53
Typical joint mobility warm up, 20 swings with one kettlebell to continue that warm up THEN, with 2 kettlebells of moderate to light weight -
Set Gymboss timer for 5 sets of 30:30 (both intervals are 30 seconds) Double swings for 30 seconds, then rest for 30 seconds, repeat 5 (or more!) times
Double kettlebell cleans practice for a few moments if these are new - remember to always keep cleans in close, don't throw them out in front of you.
3 rounds of the following exercises for 30 seconds each:
- 30 sec Kettlebell Rows Right
- 30 sec Kettlebell Rows Left
- 30 sec Tactical Lunges Right
- 30 sec Tactical Lunges Left
- 30 sec Double Cleans and Presses
- Rest
Finished with Get Up Practice for at least 10 min, and Joint Mobility.
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