Workout of the Day, Plus What are Kroc Rows?

Today you get two workouts for the price of one!

AM, Kettlebell Workout:

• Mobility Work
• Dynamic Warm-up (reverse lunge and twist, side lunge, Russian twist, t-push-up, inch worm)
• 2 Hand Kettlebell Swing 3 x 20
• Kettlebell Clean and Press 3 x 10 each hand
• Kettlebell Overhead Lunge 3 x 10
• Rack Squat 3 x 10
• Kettlebell Snatch 3 x 10
• Deck Squat 3 x 10 (if you can handle that many reps!)

PM, Dumbbells and Barbells

• Dumbbell Kroc Rows 3 x 10, plus 1 x 20-30 reps with the heaviest weight possible
• Lat Pull Downs 3 x 10
• Snatch Grip Shrugs 3 x 10
• Standing Cable Crunch 3 x 10

If you plan on doing both workouts, then go light with the kettlebells as the idea would be more to boost your metabolism then build muscle.

What are Kroc rows?