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Description

Intended for kettle bells, med balls, jump rope and Olympic Rings, but may be performed with Dumbbells & no rings. Perform proper warm up beforehand.


Exercises

Set 1: 4 rounds
Bench Dips
Bench Dips
30 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Rest
Rest
15 seconds

Set 2: 4 rounds
Inverted Rows
30 seconds
Right Kettlebell Swing to Squat Press
Right Kettlebell Swing to Squat Press
15 seconds
Left Kettlebell Swing to Squat Press
Left Kettlebell Swing to Squat Press
15 seconds
Rest
Rest
15 seconds

Set 3: 4 rounds
Double Unders
Double Unders
30 seconds
Medicine Ball Slams
Medicine Ball Slams
30 seconds
Rest
Rest
15 seconds

Set 4: 4 rounds
Right Turkish Get-ups
Right Turkish Get-ups
30 seconds
Left Turkish Get-ups
Left Turkish Get-ups
30 seconds
Rest
Rest
15 seconds

Set 5: 4 rounds
Burpee Pull-Ups
Burpee Pull-Ups
30 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
30 seconds
Rest
Rest
15 seconds

Set 6: 4 rounds
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
30 seconds
Medicine Ball Side Step Squat to Press
Medicine Ball Side Step Squat to Press
30 seconds
Rest
Rest
15 seconds

Set 7: 4 rounds
Hang
Hang
30 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Rest
Rest
15 seconds


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