Kettlebell Challenge: Week 1 Day 3 and Rope Pulls/Climbs


Got a new short climbing rope to play with.  Not much height in the basement, but I wrapped it around the pullup bar and it’s suitable for “pulling” me off the floor if I’m inclined back or sitting down and want to pull myself into a standing position.

Warmup:

500m Row 2:34
Rope Pulls/Climbs 5

Skills Mastery Workout:

KB Press
25# x 5 per side, 60 second rest
25# x 5 per side

KB Windmills
25# x 3 per side, 60 second rest
25# x 3 per side

KB 1/2 Renegade Row
25# x 5 per side, 60 second rest
25# x 5 per side

Circuit Workout:

2 Rounds
3 KB Press, Left 25#
3 KB Press, Right 25#
1 KB Windmill, Left 25#
1 KB Windmill, Right 25#
3 KB 1/2 Renegade Row, Left 25#
3 KB 1/2 Renegade Row, Right 25#
60 second rest

Circuit Time: 3:19

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