This week’s W.O.W. is once again a really good full body and kettlebell workout.

Warm Up

10 to 15 minutes of light cardio of your choice to get the blood flowing and get your muscles warm (cold muscles = torn muscles)

Workout

10 windmills on each side
5 Turkish Get-Ups on each side

Tabata 1
Double Handed Swings
Pushups
Alternating Swings
Jumprope (if you don’t have a jumprope, do jumpingjacks)
Double Handed Swings
Pushups
Alternating Swings
Jumprope (if you don’t have a jumprope, do jumpingjacks)

Tabata 2
Swings on the right
Swings on the left
Kettlebell Squats
Burpees
Swings on the right
Swings on the left
Kettlebell Squats
Burpees

Tabata 3
Plank Tabata

Tabata 4
Clean and Press on the right
Clean and Press on the left
Pushups
Jumprope (if you don’t have a jumprope, do jumpingjacks)
Clean and Press on the right
Clean and Press on the left
Pushups
Jumprope (if you don’t have a jumprope, do jumpingjacks)

Tabata 5
Snatch on the right
Snatch on the left
Alternating Siscor Jump
Jumprope (if you don’t have a jumprope, do jumpingjacks)
Snatch on the right
Snatch on the left
Alternating Siscor Jump
Jumprope (if you don’t have a jumprope, do jumpingjacks)

Tabata 6
Clean on the Right
Press on the Right
Clean on the Left
Press on the Left
Alternating lunges forward
Alternating lunges backward
Pushups
Burpees