Today was another Body of Fire workout. I limited the workout to an hour, though. It probably would have ended at almost an hour and a half otherwise. Still, it was a good workout. I subbed 6 rounds of 40/20 kettlebell swings for the jumprope. Also, I did that after the other warm-up work. Why, you may ask? Partly because I suck at jumproping, but mostly because I signed up to do a HKC kettlebell certification in the spring. I need a lot more time with the kettlebell before then.
I also recently did a kettlebell TGU workout recently that I didn't report. I worked on some clean&press drills along with some snatch drills for that.
BOF Phase 2/Week 7/ Workout 3
1:05
Warm up: golf ball roll, cat/camel, wall squats, 6x40/20 kb swings (alt. 12kg and 16kg for rounds)
Cardio: 5 sets of 14 jumping jacks, 7 squat thrusts, 14 mountain climbers
Strength:
hands together pushups (6,4,4,4)
upright row w/ ext rotation (16.25# 8,8,8,8)
deadlift (140# 8,8,8,8)
side plank (40s/side 4x)
Cardio strength: 1 set of 15 (squat thrust, core row, shoulder press)
Stretches
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