11-23-16 Wednesday

Skill: Mobility led by trainer


1. KB Halo (shoulder & core warmup) 3sx6r/side
2. KB OH Warm-up 3sx5r – extend one KB overhead for one shoulder, keeping core engaged, go into a reverse lunge placing one knee on the floor followed by the other knee so you are kneeling on the floor. Then stand back up one leg at a time. Down and back up is 1 set.
3. KB Windmills 3sx5r/side

Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/


20/20 Workout
20 moves, 20 reps each, complete in 20 minutes

20 jumping jacks
20 jumping lunges
20 TRX Tucks
20 Pushups
20 supermans
20 TRX tricep presses
20 hip thrusters
20 leg lifts
20 side plank thrusts, left
20 side plank thrusts, right
20 goblet squats
20 TRX Inverted Rows
20 MB Slams
20 plank jacks
20 TRX Bicep Curls
20 Super planks (up & down is 1)
20 DB Strict Shoulder Press
20 Reverse Crunches
20 Sit outs
20 KB Russian Swings

2 Times Through
BONUS: Try to complete in 20 minutes



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