9/16/10 Workout of the Day

Fitness XT
Lower Focus Workout

You will need a

Warmup:

Bodyweight Squats x15
Two Hand Hardstyle Swings x30 seconds
Kbell Goblet Squats (hold bell by the horns with both hands) x15
Two Hand Hardstyle Swings x30 seconds
Jump Squats with or without kbell x15
Two Hand Hardstyle Swings x30 seconds

Workout:

Heavy Bell
Sumo Squats x15 reps
Then Immediately 15 Two Hand Hardstyle Swings

Heavier Bell
Sumo Squats x15 reps
Then immediately 15 Two Hand Hardstyle Swings

Heaviest Bell
Sumo Squat x15 reps
Then immediately 15 Two Hand Hardstyle Swings

Back down to your Heavier Bell
Sumo Squats x15 reps
Then immediately 15 Two Hand Hardstyle Swings

Back down to your Heavy Bell
Sumo Squats x15 reps
then immediately 15 Two Hand Hardstyle Swings

Rest as needed...

NEXT...

Alternating Off the Floor Cleans
Heavy Bell : 2 minutes
Bodyweight Squats: 1 minute
Moderate Bell: 2 minutes
Bodyweight Squats: 1 minute
Light Bell: 2 minutes
Bodyweight Squats: 1 minute

NEXT...

Light Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R

Moderate Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R

Heavy Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R

Moderate Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R

Light Bell
Forward Lunges x10 L/R
Then immediately 10 One Hand Swings L/R

End:

With your heavy, moderate, and the light bell...
Alternating Swings x1 minute each