Conditioning Workout 3.2

Difficulty Level: 2/5

Equipment: 1 med kettle bell

Duration: 20-30 minutes

Round 1 or Warm-up: 5 minutes continuous work, rest as necessary

Jumping Jacks x 10

Prison Squats x 5

Supermans x 5

Push ups x 5

Leg Lifts x 5

Rest 1-2 minutes

Round 2: 5 minutes continuous work, rest as necessary

(all exercises his round have a 4 sec negative and 2 sec positive contraction speed)

Goblet Squats x 10

1 arm bent Rows x 6 /side

Cannonball Press x 8

KB Extension x 5

Rest 1-2 minutes

Round 3: 5 minutes continuous work, rest as necessary

(all exercises this round have a 4 sec negative and 2 sec positive contraction speed, except abs)

Romanian Deadlift x 10

Kb Pullovers x 8

1 arm Bridged Kb Press x 6 /side

Russian Twist x 10, 5/side

Rest 1-2 minutes

Core: 2 minutes planking, if you have to stop, only do so for 10 seconds at a time and then continue until full time has elapsed.