Kettlebell Workout #5

Warmup

• 20 jumping jacks

• 10 air squats

• 10 pushups

• Hip flexor Stretch (30 seconds per side)

• 5 Rollover to V stretches

• 5 Warrior 3’s each leg

• 5 Squat Stretches

• 10 Bulgarian Goat Bag Swings

Goblet Complex x 3

• 5 Goblet Squats

• 3-8 presses each arm

Workout (stolen from Dan John)

Swing 20 reps	Swing 20 reps	Swing 20 reps
One goblet squat	One TGU each hand	5 5 Sec Pushups
Swing 20 reps	Swing 20 reps	Swing 20 reps
Two goblet squats	One TGU each hand	5 5 Sec Pushups
Swing 20 reps	Swing 20 reps	Swing 20 reps
Three goblet squats	One TGU each hand	5 5 Sec Pushups
Swing 20 reps	Swing 20 reps	Swing 20 reps
Four Goblet Squats	One TGU each hand	5 5 Sec Pushups
Swing 20 reps	Swing 20 reps	Swing 20 reps
Rest	Rest	Rest

Loaded Carries 1 mile

• Horn Walk 30 seconds

• 3-5 presses

• Farmer Carry Left 30 seconds

• 3-5 presses

• Horn Walk 30 seconds

• 3-5 presses

• Farmer Carry Right 30 seconds

• 3-5 presses (you can switch up to goblet squats, one legged deadlifts, etc.)