Thursday’s Workout 2-4-16


LSD! 30 minute: Complete 5 minutes at the following stations:

Kettlebell circuit

Bodyweight circuit #1

Bodyweight circuit #2

Bodyweight circuit #3

Med ball circuit

Farmer’s carry circuit

Guidelines: Keep your heart rate in between 130 and 150 beats per minute (or a 6-7 out of 10 as far as intensity goes) throughout the duration of the training session. This is not a “go as hard as you can” type of workout!

LSD Key:

Kettlebell Circuit:

While using a light kettlebell, perform:

15 swings

10 goblet squats

10 deadlifts

5 lunges on each leg

Bodyweight Circuit 1

8 ring rows

8 lunges on each leg

8 push ups

8 Air squats

Bodyweight Circuit 2

5 burpees

5 box jumps

5 push up bridge arm marches on each arm

5 side bridge reach and squeezes

Bodyweight Circuit 3

15 mountain climbers on each leg

10 squat thrusts

5 ring rows

Medicine Ball Circuit:

10 slam balls

10 bucket tosses

10 wall balls

5 rotational medicine ball slams on each side

Farmer’s Carry Circuit 

Single front rack KB carry

Kettlebell farmer’s carry

Suitcase KB carry

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