LBKC Sunday Kettlebell Workout

PART#1: 3 Rounds (1 minute rest after the whole circuit)
Interval 30 sec on / 15 sec off - 8 Rounds

• Double Half Snatch (2x12 lbs KB)
• Goblet Alt. Reverse Lunge (25 lbs KB)
• Burpee (w/ push up no jump up)
• Double KB swings (2x18 lbs KB)
• Double KB Push Press (2x12 lbs KB)
• Double KB Bent Over Rows (2x22 lbs KB)
• Chest Press V-Ups (12 lbs KB)
• Dynamic Squat (12 lbs KB)

My reps as I remember:

• 7-7-7
• 13-14-14
• 7-7-7
• 15-18-19
• 7-8-7
• 8-8-8
• 9-10-11
• 15-13-16

PART#2: 500m rowing
First time doing this, my time was 2:19 (next time I will have to beat that)

PART#3: Abs
2 Sets:
10 crossed abs on bosu ball (each side)
10 hanging knee raises (on a pull up bar)

I was so beat so I didn't do HIIT Rowing like I did last week.