Kettlebell Kamp 050709

"The Circuit Fell Down Redux"
 
Warm-up:
30 Swings- R
40 High Knees(always get them above your waist as this is proper form)
30 Swings- L
40 High Knees
1 Min. Shadow Boxing

Workout: 1 Round
50x(25 Per Arm) Long Cycle
50x Situps w/ heels never coming up off the ground(if they do don't count that rep)
30x Sumo Deadlift Squats (wide stance squats w/ KB held by both hands in front)
30m Gestapo March x2 lengths
1 Lap or 100m Forward Walking Lunges
10x TGU Sprint (Perform the up portion of a Turkish Get-Up and then sprint 30m and perform the down portion of a TGU. Carry KB while sprinting)
1 Lap or 100m Reverse Walking Lunges
30x (each side) Bulgarian Squats (w/ KB held by the side your leg is back)
30x V-Situps
50x Knee Tucks or Bear Crawl (if you cannot or should not jump)
50x Mountain Climbers

*If you complete this circuit within 20 minutes perform supporting movements in which you are weak.
 
Cooldown:
Synergy Flow
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
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Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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