6/24/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Lower Focus Workout

You will need a light, medium, heavy, and ultra heavy bell =)

Warmup:

Sumo Squats and Swings up the food chain...
Light Bell: 15 Sumo Squats and 15 Two Hand Swings
Medium Bell: 15 Sumo Squats and 15 Two Hand Swings
Heavy Bell: 15 Sumo Squats and 15 Two Hand Swings
Ultra Heavy Bell: 15 Sumo Squats and 15 Two Hand Swings

Workout:

Double Swings x15 reps
1 minute of Double Front Squats

Double Swings x15 reps
1 minute of Alternating Off the Deck Cleans

Double Swings x15 reps
1 minute of Stationary Dragon Walks

Double Swings x15 reps
1 minute of Good Mornings

Next...

Repeat the progression above replacing the Swings with Sumo Squats.

Repeat the progression above replacing the Sumo Squats with GS Deadlifts.

End:

One Leg Pistols x5 L/R
Repeat until your legs are toasted =)