KB 300 Workout 1

KETTLEBELL 300 WORKOUT 1
PART 1 (90 reps total) – Perform the prescribed number of reps of the first
exercise listed below.
Rest for 30 seconds.
Repeat three times WITHOUT moving on the next exercise in the sequence.
Rest for 60 seconds after you finish the round, then repeat two more times for a total of three rounds:

• 5 one hand KB swings per side
• 5 one arm KB presses per side
• 5 lateral KB lunges per side (alternate legs each rep)

PART 2 (90 reps total) – Complete three rounds of the pair of exercises below as fast as possible. Alternate back and forth between exercises:

• 10 1-arm KB rows per side
• 10 spider climbs (5 per side) (alternate legs each rep)

PART 3 (120 reps total) – Set your timer to go off every 60 seconds.
At the top of each minute, perform the prescribed number of reps of exercise one.
Your rest is the time between when you finish your set and the next minute
starts.
Move on to the next exercise in the sequence and repeat.
Continue in the same fashion through four rounds of the circuit total:

• 5 burpees
• 5 side plank hold with leg raise per side
• 15 prone skydivers (hold for one second at top of each rep)