4/19/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus

You will need a 2 moderate kettlebells and a heavy kettlebell.

Warmup:

Mt. Climbers and Swings Ladder...
15 seconds of Mt. Climbers followed by 15 Two Hand Swings
20 seconds of Mt. Climbers followed by 20 Two Hand Swings
25 seconds of Mt. Climbers followed by 25 Two Hand Swings
30 seconds of Mt. Climbers followed by 30 Two Hand Swings

Workout:

Double Front Squats 5 reps x5 sets
In between do sets of hands behind head squats x20

Double Cleans 5 reps x5 sets
In between do sets of hands behind head squats x20

Around the World Lunges x 2 rotations R/L with moderate bell
In between do sets of hands behind head squats x20

Double Swings x 20 reps
In between do sets of hands behind head squats x20

Split Squats 5 reps x5 sets R/L
In between do sets of hands behind head squats

Then go through the following with no rest....

Double Front Squats for 30 seconds
Double Swings for 30 seconds
Double Cleans for 30 seconds

Wash, rinse, and repeat x3 cycles

End:

3 minutes of front squats any way you can get there! ... OUCH!