
Swing Cocktail
Press
One Arm Rows
Figure 8 to a hold + Reverse Lunge
Tick Tocks
Snatches
Floor Press
Alt Dead Clean + Front Squat
Triple Crush
KB Abs

Swing Cocktail
Press
One Arm Rows
Figure 8 to a hold + Reverse Lunge
Tick Tocks
Snatches
Floor Press
Alt Dead Clean + Front Squat
Triple Crush
KB Abs

DB KB Half Snatch
DB KB See-Saw Press
DB KB 1.5 Deadlifts
DB KB Gorilla Rows
DB KB Front Squats
Challenge Round!

Round 1
Bike
TRX Row
TRX Fall Out
Round 2
Ski
KB Swings
Push Ups
Round 3
Row
MB Squat to Throw
MB RS Twist

Round 1
Pull Ups
Round 2
Turkish Get Ups
Round 3
One Arm Swings
Snatches
Front Squats
Push Press

Round 1
Barbell Bench Press
Round 2
Barbell RDLs
Round 3
Dumbbell RFE Split Squats
Round 4
One Arm Rows
Round 5
Sled Push

Round 1
Barbell Back Squats
Round 2
TRX Curls
Skull Crushers
Round 3
Dumbbell One Up Chest Press
Round 4
DB KB 1.5 Deadlifts
Round 5
Pull Ups

Find a buddy who is in it to win with you! Your buddy will have your back every step of the way. They will pick you up when you are down and be the wind beneath your wings. Together you will build sustainable habits that will help you look, move and feel great!


Who: You and a Buddy!
What: Partner Healthy Habits Challenge
When: September 18th – October 13th! Kick Off Meeting on Sunday September 17th!
Where: Seacoast Kettlebell Dover and Portsmouth
Why: So You Can Look and Feel Great!
Members: $49 bucks per Team Member!
Non-Members: $99 per Team Member!
Dover email Coach Sara at skbintro@gmail.com or Portsmouth email Coach Luke at skbportsmouth.com to sign up!

Battling Ropes
Plyo Box Switch Steps
Air Assault
DB KB LC Cleans
Burpees
Bicycle Crunches

Round 1
Dips
Push Ups
Band Tricep Push Downs
Round 2
Chin Ups
BB Bent Over Rows
Dumbbell Curls
Round 3
DB Front Squats
Goblet Split Squats
BW Jump Squats
Challenge Round!
