Liberty Mixed Kettlebell Sport
Upper Focus Workout
You will need a light bell and double moderate bells.
Warmup:
Woodchoppers and Ballistic Upright Rows
30 seconds of Woodchoppers L/R
30 seconds of Upright Rows
Repeat x3 sets with as little rest as possible (or none, smile)
Workout:
Renegade Row x8-12 reps L/R
Then immediately Alternating Swings x1 min
Bent Over Row x8-12 reps L/R
Then immediately Alternating Swings x1 min
Lunge Rows x8-12 reps L/R
Then immediately Alternating Swings x1 min
Upright Row x8-12 reps
Then immediately Alternating Swings x1 min
Pushups x8-12 reps
Then immediately Alternating Swings x1 min
Wash, Rinse, and Repeat replacing the swings with...
Round 2: Alternating Off the Floor Cleans
Round 3: Alternating Off the Floor Snatches
Round 4: Alternating Clean and Push Press
End:
Swings x5 minutes any way you can get there!
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