rest between stations. Work up to three rounds with a 2 min. recovery between rounds. You may not need the full 2 min. if you are in decent shape. Eventually you will want to get through all three rounds with a 30 sec. rest between each round. These workouts are designed for those who already have some kb experience and have completely mastered the kb swing, as well as the breathing and tension techniques outlined in the Russian Kettlebell Challenge. Make sure to log your workouts so you know exactly what you have done and can chart progress.
1 KB Workout A
Dynamic kb warm up
Two hand bottoms up thruster
1 arm row
Tactical lunge
Cry Baby
Superman
1 KB Workout B
Dynamic kb warm up
Pull/catch/squat/press combo
Modified renegade row
Duck unders @ chest high
Kb push up
Plank
Of course by now you have mastered all of the crucial techniques involved with kb training.
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