Conditioning Workout 1

Time: 1 hour, (if only 3 minutes rest is taken between sets) allowing for warm up and cool down

Equipment: 1 Moderately Heavy Kettlebell, 1 Moderately Heavy Medicine Ball

Difficulty: Medium

Warm-Up: 5 minutes As Many Rounds As Possible (AMRAP)

Jumping Jacks x 30 reps

Windmills x 20

Prison Squats x 10

Mountain Climbers x 20

Push ups x 10

Rest: 3 minutes

Round 1: Kettlebell, 7 minutes AMRAP

Alternating KB Swings x 20 reps

Goblet Squats x 10

Push up w/ KB Tap x 10

KB Bent Rows x 10/side

Rest: 3 minutes

Round 2: Kettlebell, 7 minutes AMRAP

KB Lunge w/ Halo x 10 reps, 5/side

1 Arm Clean x 20, 10/side

1 Arm Bridged Press x 20, 10/side

Flutter Kicks x 30

Rest: 3 minutes

Round 3: Medicine Ball, 7 minutes AMRAP

Wall Ball x 10

Med Ball Push ups x 10

Rainbow Slams x 10, 5/side

Atomic Sit ups x 10

Rest: 3 minutes

Round 4: Body Weight, 7 minutes AMRAP

Prison Squats x 20

Supermans x 20

Push ups x 20

Leg Lifts x 20