Check out this sneak peak from our 28-day Kettlebell “PHA” (peripheral heart action training) Challenge! And stay tuned, registration for our next 28-day KB Challenge opens soon:

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Kettlebell PHA Challenge – Week 3 / Workout 2

PART 1 – Get as many rounds as you can of the circuit below in 17 minutes:

8 Double KB Rack Squats (if only one KB, do single KB rack squats and do 4 per side)

6 KB Renegade Rows per side (if only one KB, elevate hand on box / bench / etc… also be sure to include a push up after each row rep!)

8 KB Goblet Lunges per side

8 Burpees
 

PART 2 – do as many reps as you can of each exercise in 30 seconds. Rest minimally between moves, flowing from one exercise to the next without putting the KB down. Do 4 rounds total:

one arm KB press – right side

KB rack split squats – right side

one arm KB swing (level 1) / one arm KB snatch (level 2) – right side

one arm KB press – left side

KB rack split squats – left side

one arm KB swing (level 1) / one arm KB snatch (level 2) – left side

Watch the video here -> https://youtu.be/FR77nLFqiyw

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- Forest Vance
KettlebellBasics.net