24

Oct

Man Up Monday – Ropes & Bells

For todays workout we are revisiting our ropes and bells workout, try and improve upon your previous time.

100 Power Rope Waves  (Continuous waves along the rope with both arms at the same time)

50 Kettlebell Swings (Both hands on the kettlebell swing together)

80 Alternating Power Rope Waves (Continuous waves along the rope alternating arms)

40 Alternating Kettlebell Swings (alternate hands with each swing)

60 Power Rope Circles (rotate arms in a circle making a circular pattern with the rope)

30 Over Head Kettlebell Squats -15 each side (hold kettlebell above head in one hand & squat)

40 Power Rope Star Jumps (Just like when you are kid but hold onto the ropes)

20 Kettlebell Cleans – 10 each side (Swing up to cradle infront of shoulder)

20 Full Power Rope Waves (same as the rope waves but range of motion is from ground to above your head)

10 Kettlebell Snatch – 5 each side (Swing to over head stance)

Good Luck, remember to post your time below!

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