4/16/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Upper Focus

You will need a light, moderate, and heavy bell.

Warmup:

Step Back Figure 8 to a Hold
x40 seconds on, 20 seconds off for 3 minutes

Workout:

2 minutes: Superset back and forth...
5 Renegade Row L/R, then 5 Pushups

2 minutes: Superset back and forth...
5 Upright Row, then hold top of pushup Plank for own slow count of 10

2 minutes: Superset back and forth...
5 single Floor Presses L/R, then 5 Pushups

2 minutes: Superset back and forth...
5 Heavy off the Deck Cleans, then hold at top of pushup position plank for own slow count of 10

Wash, Rinse, and Repeat =)

End:

Pushups to a 5 seconds cadence for 2-3 minutes