Seacoast Kettlebell Blog

Round 1 Dead Clean + Front Squat Seated Z Press Can Openers Round 2 One Arm Swing + Snatch Windmills Hollow Position Chest Press Round 3 Figure 8 to a Reverse Lunge One Arm Rows Get Up Sit Ups

MB Squat to Throw Cardio MB Rainbow Slams Cardio MB Squat Cleans Cardio MB Pullover Sit Up + Reach Cardio

KB H2H Swings KB Chest Support Outside KTE DB KB Rotational Thruster KB RS Twist DB KB Renegade Row + X Drag Windmill Burpee + Mtn Climber

Round 1 Barbell Military Press Round 2 Barbell RDLs Round 3 Dumbbell 21s Round 4 DB KB 1 1/4 Squats Round 5 DB KB Farmers Walk