Kettlebell Workout of the Day “Bill”

By Sarah Lurie, RKC

Warm up:

3 TGU L/R (16 kg)

20 Two Arm Kettlebell Swings (20 kg)

Workout:

10 Squat Jumps with Kettlebell by Horns (16kg)

10 Tactical Lunges L/R (16kg)

10 Single Leg Dead lift (20kg) L/R

20 Two Arm Kettlebell Swings (20kg)

45 second rest

10 Renegade Rows

20 Glute/Ham raise with kettlebell pressed overhead (16 kg) L/R

(Lie on your back and press the kettlebell overhead as in a TGU.  Straighten your leg and press your opposite heel towards the ceiling, raise your hips off the ground- pressing them towards the ceiling, return hips to floor and repeat- keep arm extended overhead until all reps completed)

20 Two Arm Kettlebell Swings

1 minute rest

Power Round:

10 Clean/Squat combo L/R x 2 sets

10 Single Deadlift / 1 arm row combo L/R x 2 sets

20 Two Arm Kettlebell Swings

Workout time: 28 minutes