Name: Playbook - The Kettlebelle - Friday Gumbo 4.29
Uploaded: 2022-03-28T20:59:15.523Z
Duration: 60 min
Description: Friday Gumbo 4.29

WHAT YOU NEED:
💛Kettlebell
💜Jump Rope (optional)
💛Medium pair of Dumbbells
💜Hip Band

THE WORKOUT:
Part A - 30, 60, 90 - 3 Rounds
30 Seconds V Ups
60 Seconds KB Reverse Lunges
90 Seconds Jump Rope

Part B - 8 Rounds, 20 Seconds on, 10 Seconds Off
Kickstand Deadlift
Dangling Crunches

Part C - 10 Minute EMOM, 2 Rounds
20 Air Squats
10 Alternating KB Snatches
20 Donkey Kicks (Right)
20 Donkey Kicks (Left)
20 Seated Abductors
10 Dumbbell Bicep Curls
10 lateral Raises
10 Burpees
20 Hip Thrusts
20 Delt Raises

Ab Finisher - 2 Rounds
20 Sit Ups
10 Weighted Hip Ups (Right)
10 Weighted Hip Ups (Left)
20 Knee Pop Ups
20 HF Side Bends (Right)
20 HF Side Bends (Left)
20 HF Crunches