Kettlebells and Muscle Ups Workout
With a partner:
1- 6 Double KB Clean and Press with Flutter Kicks
2- 12 Double KB Row with Abmat Hip Raise (vid)
3- 18 Double KB Swing with TRX body saw
One person is working on kettlebell movement while other is doing the core movement, then switch, then move on to the next kettlebell movement. Complete as many rounds as you can.
Two at a time do the following (similar layout to last week's jump squats)
Muscle ups *(choose one of the following below)
Ski 120m
No more rings on bands, options are(in increasing difficulty):
1-False Grip Ring Row + Dips w feet on ground x6
2-Banded Pulls + Banded Dips x6
3-Banded Muscle Ups (sitting on band) x4
4-Bodyweight Muscle Ups x1-2
30-35min timer
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