3/29/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus Workout

You will need a light, medium, and heavy kettlebell.

Warmup:

Around the World Lunges

One Hand Tabata Swings ... 20 seconds on, 10 seconds off
Switching Hands every cycle x3 minutes

Workout:

Two Hand Swing, Catch, and Squat x1 minute
then...Snatch 10 reps L/R

Alternate Back and Forth x5 sets
Then Switch Exercises...

Swing, Catch, Squat x1 minute
Jerk x10 reps L/R

Swing, Catch, Squat x1 minute
Dead Hang Cleans x10 reps L/R

Swing, Catch, Squat x1 minute
Renegade Row x10 L/R

End:

GS Swings
Switching every 2-4 reps

3 minutes - light bell
2 minutes - medium bell
1 minute - heavy bell