Liberty Mixed Kettlebell Sport
Core Focus Workout
You will need a light and moderate bell and a dynamax or medicine ball.
Warmup:
Cross Over Clean and Press x10 L/R
Then Mountain Climbers x30 seconds
Repeat x 3 cycles
Workout:
Windmill Left x5
Then do a Reverse Turkish Get Up (start in the standing position and go down to the floor)
Finish with 5 Get Ups Sit Ups (still with your left hand holding the bell)
Windmill Right x5
Then do a Reverse Turkish Get Up
Finish with 5 Get Up Sit Ups
Turkish Get Up Left with 5 Snatches at the top
Then go back down to the floor
Switch arms...
Turkish Get Up Right with 5 Snatches at the top
Then go back down to the floor
Next...
Using Dynamax/Medicine Ball...
10 Slams
Then 10 Burpees
9 Slams
Then 9 Burpees
Repeat for 8,7,6,5,4,3,2,1 reps
End:
Off the Deck Get Ups x5
Then 5 Cross Cleans L/R
Repeat for 4,3,2,1 reps
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