4/14/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus

You will need a light and a moderate kettlebell and a sandbag.

Warmup:

Off the Deck Get Ups x5 reps
Two Handed Swings with a Hop at the Top x 10 reps
Repeat for 3-4 cycles

Workout:

Front Plank x1 minute
Sprints:
Get Up Sit Ups with sandbag or kettlebell for 1 minute
Snatches...as many as possible in 1 minute LEFT SIDE ONLY

Front Plank x1 minute
Sprints:
Get Up Sit Ups with sandbag or kettlebell for 1 minute
Snatches... as many as possible in 1 minute RIGHT SIDE ONLY

Front Plank x1 minute
Sprints:
Upright Row with kettlebell or sandbag for 1 minute
Long Cycle...as many as possible in 1 minute LEFT SIDE ONLY

Front Plank x1 minute
Sprints:
Upright Row with sandbag or kettlebell for 1 minute
Long Cycle...as many as possible in 1 minute RIGHT SIDE ONLY

End:

Cross Cleans 2, 4, 6, 8, 10 reps R/L

Enjoy! =)