Liberty Mixed Kettlebell Sport
Upper focus Workout
You will need a light and a moderate bell and a chair.
Warmup:
30 sec each without rest... = 5 minutes
Two Hand Swings
Swing Right
Swing Left
Alternating Swings
Swinging Cleans Right
Swinging Cleans Left
Push Press Right
Push Press Left x30 sec
Two Hand Swings
Workout:
Alternating Seated Chair Press x1minute (start heavy, go lighter later)
Stand for 50 Alternating Swings
10 Pushups
Alternating Seaed chair Press x1.5 minutes
Stand for 10 Dead Hang Cleans L/R
10 Pushups
Alternating Seated Chair Press x2 minutes
Stand for 50 Alternating Swings
10 Pushups
Alternating Seated Chair Press x2.5 minutes
Stand for 10 Dead Hang Cleans L/R
10 Pushups
End:
4 min of Long Cycle
switch hands as many times as needed
OR go 2 minutes L/R for an extra challenge
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