Name: Playbook - Auralee Strege - Full Body Double Kettlebell Complex
Uploaded: 2022-08-23T20:41:42.086Z
Duration: 30 min
Description: Full Body Double Kettlebell Complex

Double Kettlebell Complex
Workout: Perform the prescribed reps of each exercise one after the other with no rest in between. The name of the game with complexes is to complete all reps of each exercise one after the other without resting. Do 5-8 sets. Rest 1-2 minutes in between sets. Go as heavy as possible while maintaining excellent technique. 

-Burpee Push Up + Renegade Row + Sumo Deadlift x 5
-Rotational Squat Thruster Press x 5 (each arm)
-Front Rack Pendulum Lunges x 5 (each leg non-alternating)

-Grasp into two kettlebells and perform a burpee with a push up
-After the push up, then row one kettlebell at a time toward your hip
-Minimize shifting your hips as much as possible
-Once you finish the rows, jump forward into a sumo stance 
-Then deadlift both kettlebells
-Lower the weights back down and repeat

Modifications: Use lighter weight, instead of jumping with both feet step back one foot at a time

Burpee Push Up + Renegade Row + Sumo Deadlift

-Have the kettlebells in between your legs
-Squat down to grab one kettlebell
-Clean the kettlebell up to the front rack position, then transition to a squat in one fluid motion
-As you come to a standing position pivot the foot you will be pressing with rotation
-Lower the kettlebell back down and then repeat on the other side with the different kettlebell

Modifications: Use lighter weight, do the same movement with one kettlebell by doing a goblet grip thruster to rotation

Rotational Squat Thruster Press

-Hold two kettlebells in the front rack position 
-Perform a froward and reverse lunge without letting your foot touch the ground in the middle
-Continue to do this for the prescribed reps on each side

Modifications: use lighter weight, shorten the range of motion, perform a forward lunge and then touch your feet to the ground before doing a reverse lunge

Full Body Double Kettlebell Complex

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