WARM-UP
2 Rounds
With Workout Weight Kettlebell:
1 Minute Bike (Faster in 2nd Round)
1 Minute Active Samson + Air Squat
1 Minute Kettlebell Farmers Carry (30 Seconds Each Side)
Carry Kettlebell in Circle Around Room
MOBILITY
Kettlebell Thoracic Opener: 2 Minutes
Kettlebell Assisted Straddle Stretch: 1 Minute
Kettlebell Pec Smash: 1 Minute Each Side
WORKOUT OF THE DAY
“Pardon the Interruption”
AMRAP 16:
Max Calorie Assault Bike
[On the 0:00]: 21 Kettlebell Swings (53/35)
[On the 2:00]: 21 AbMat Sit-ups
[On the 4:00]: 21 Kettlebell Swings (53/35)
[On the 6:00]: 21 AbMat Sit-ups
[On the 8:00]: 21 Kettlebell Swings (53/35)
[On the 10:00]: 21 AbMat Sit-ups
[On the 12:00]: 21 Kettlebell Swings (53/35)
[On the 14:00]: 21 AbMat Sit-ups
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Hamstrings
Upper Back
Quads
Glutes
HOME GYM
AMRAP 15:
60 Double Unders
30 Single Arm Dumbbell Russian Swings (50/35)
10 Reverse Burpees
