The Rip Ride

As many rounds as possible in 20 minutes

3 Kettlebell Swings 3 Kettlebell Lunges (each side) 3 Kettlebell Thrusters (each side) Each round increase all reps for each movement by three. So the 2nd round you would do 6, 6, and 6. Then the 3rd round you would do 9, 9, and 9, and so on until 20 minutes is up.

Coaches Notes

This entire workout is completed with a single kettlebell. Your weakest movement will determine the weight used. For the lunges, hold the kettlebell in a goblet squat position and alternate which foot lunges out until each leg has completed the correct number of reps. For the thrusters, rack the kettlebell in the crook up the elbow and hug the arm into the side of the body. The bottom of the kettlebell should not be resting on top of the shoulder. This is a common mistake. The arm holding the kettlebell should be positioned as if you were about to punch yourself in the chin.

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