Iron Core Kettlebell Class Circuit, August 5th 2008
Designed by Mike Lucas, RKC
Warm Up- Half Get Ups 5 Each Side
Circuit (Stations)
2 KB Dead Snatches (Regular 2 KB Snatches of novice students)
Renegade Lunge to Side Step and Front Squat Under Sticks
Renegade Rows
Med Ball Run & Slam- 6 Swings at each end
Med Ball Knee to Chest
2 KB Swings
Dragon Twist (Body Weight or KB front squat as an alternative)
Planks
End with ABS (Side Planks – Regular Crunches – V – Ups – Reverse Crunches)
Circuit is designed for time. 3 rounds 30 seconds on 20 seconds rest. Enjoy!
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