Each Friday – I try to push myself a bit and do a different workout.
Today – I did 2 rounds of this:
http://www.menshealth.com/workout/kettlebell-calorie-incinerator along with 4 battle rope stations – each for 30 seconds on/10 off x2 (two times at each station).
In between the two rounds I then did a set of 20 goblet squats holding a 17lb kettle bell, at the bottom of the squat, extend the kettle bell all the way down so your arms are straight. Keep it there as you go back up in the squat, then do a bicep curl (that is one set) Do 20 in total. After that, I grabbed the next heaviest kettle bell and did tricep extensions.
To wrap it up – a few minutes of running, then stretching.
