A-1: Push Press - 5x3 (88)

A-2: Alternating Renegade Row - 5x5 (70s)

A-1, take a 45 second break, A-2, take a 45 second break, repeat until all sets are done.

B-1: Double Racked Kickstand Lunge - 3x6 (70s)(left and right)

B-2: Double Clean - 3x10 (70s)

B-1, take a 45 second break, B-2, take a 45 second break, repeat until all sets are done.

C-1: Janda Situps - 5x5

C-2: Standing Side-Bends...

MikeProvost, RKC

Kettlebell Tri-fecta
3 Minute Workout (53)

30 seconds one arm snatch, switch hands,
30 seconds one arm clean, switch hands
One minute swings (two-hand, one handed, switch on the fly, etc...)
No rest in between hands, just three minutes straight through.

I'm doing this every morning now with my girlfriend as motivation for her and to give my day a kick start.

MikeProvost, RKC

Kettlebell Tri-fecta
3 Minute Workout (53)

30 seconds one arm snatch, switch hands,
30 seconds one arm clean, switch hands
One minute swings (two-hand, one handed, switch on the fly, etc...)
No rest in between hands, just three minutes straight through.

The 53 isn't really a challenge for this except first thing in the morning. I'll use the 72 in the evenings for a workout.

MikeProvost, RKC

A-1: Double Clean and Press- 4x3 (70s)

A-2: Alternating Double Bent-over Row - 4x10 each side (70s)

-A-1, take a 45 second break, A-2, take a 45 second break, repeat until all sets are done.

B-1: Racked Kickstand Lunge - 3x5 l,r (70s)

B-2: Double Swings - 3x10 (70s)

-B-1, take a 45 second break, B-2, take a 45 second break, repeat until all sets are done.

C-1: Janda Situps - 5x5

C-2: Standing...

MikeProvost, RKC

A-1: Janda Situps - 5x5

A-2: Standing Side-Bends - 5x10 each side (70s)

A-1, take a one minute break, A-2, take a one minute break, repeat until all sets are done.

*I jacked my lower back a bit while throwing people into the pool yesterday (yay kettlebell strength so no major workout, and the ab stuff felt good.

MikeProvost, RKC