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Nathan D.
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Workout of the Day, Plus What are Kroc Rows?
Posted Oct 19 2009 10:01pm
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?
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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?