March 16, 2009

Set your Gymboss Interval Timer for 45 seconds work and 35 seconds rest.

• Goblet Squats
• Swings (right arm)
• Swings (left arm)
• Plank or Super Plank
• Around the World
• Figure 8 to a Hold
• Dead Clean (right arm)
• Dead Clean (left arm)

For today's workout you will alternate between the above listed exercise and KB Overhead Walks (pictured above). Start with Goblet Squats for 45 seconds. Rest 35 seconds. KB Overhead Walks right for about 30 yards, switch to the left go 30 yards or stop when you've gone 45 seconds. Work your way through the exercises doing KB Overhead Walks after each one.

Around the World should be done with a challenging weight. Heavy enough to strengthen your midsection and work your grip.

The Dead Cleans should also be done with a medium to heavy KB. Start with the KB between your feet and make sure to look straight ahead the entire time. Rip the KB off the floor and tighten your glutes at the top.

Enjoy!