The Good, The Bad, & The Ugly Kettlebell Workout 4

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy. -Martin Luther King, Jr.

"The Good, The Bad, & The Ugly" workout 4

Warmup: Synergy Dynamics

The Good: 5 Min set consisting of 2 Min Double Jerks, 2 Min Long Cycle and 1 Min Double Snatch

The Bad: Another set of "The Good".

The Ugly: 4 Rounds, 32 sec, 32 sec btwn rds Iguana Pushups Double Alternating Cleans Phoenix Crunchers Heavy Lazy Swings

Shut Up & Sweat Kettlebell Workout 15

Never give up on something you can't go a day without thinking about.

"Shut Up & Sweat" workout 15

Warmup: Synergy Dynamics

Your Fast Fat Blaster: 4 Rounds, 30 sec, 30 sec btwn rds

V-Stand Pushups Jumpin High Knees (If you have a knee or back issue perform this w/o jumping, bring knees above the waist as fast as you can for more core involvement) Swing- R Swing- L Fast Slingshots Jerk/ Push Press- R Jerk/ Push Press- L KB Jump Squats

Finisher: Rd 1: 30 sec, Rd 2: 60 sec, Rd 3: 90 sec Double Bent Over Alternating Rows (put one leg forward and one back, slightly bend torso forward and row elbows high with every rep squeezing the shoulder blades) Double Outside Cleans Kneeling Windmill- R/L