Enter the Kettlebell workbook (WK1D3)

I was really not looking forward to this workout today cause Im really sore from yesterday but here goes.

workout is the same as monday.

Im going to substitute the warm up as well as some of active rest periods for different exercises to keep it varied. The focus should be on the swings anyways.

Warm up
20lb KB
right arm swing 30 sec
left arm swing 30 sec
right arm snatch 30 sec
left arm snatch 30 sec
long cycle clean right side 30 sec
long cycle clean left side 30 sec
windmill right side 30sec
windmill left side 30 sec
squats 1 min holding bell by horns.

5 min total.

Result = This was a nice little warmup routine. It got the blood going even though the KB was very light.

:1 min rest:

Workout
44lb KB

swings x20

jumping jacks 1 min

swings x20

mountain climbers 1 min

swings 20x

push ups 1 min

swings 20 x

shadow box 1 min

As many rounds as possible in 12 minutes

Result = 3 seconds faster than monday! haha, I thought the exercises I substituted the active rest periods with would have a major difference today but obviously not. So I got through almost 2 full rounds finishing my last set of swings with 53 seconds left.
There is 1 more workout in the program with 20 swings so I will try to crack 2 rounds on that one.

light stretch to cool down.