RockFit | Training with Rock Cox

Bottoms Up Combo Workout

The bottoms-up combo workout has an advanced movement that will definitely challenge you.  Your whole body will need to work together as you do a bottoms-up clean, squat, and press.  Of course, that is not all you will do in this workout.  After the bottoms up there is a great circuit with figure 8 swings, mountain climbers, and the push up walk.

Warm-Up (10 min)

Two-Handed Swings  – 10 reps

Spiderman Push Ups – 6 reps

Kettlebell Squat Jumps – 6 reps

Push Press – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (12 min)

Bottoms Up Clean, Squat, Press – 5 reps each side

Windmills – 5 reps each side

Do as many rounds as you can with good form rest as needed.

Part B (4 Rounds)

High Knees – 30 sec

Figure 8 Swings – 30 sec

Kettlebell Rows – 30 sec each side

Mountain Climbers – 30 sec

Figure 8 Swings – 30 sec

Push Up Walk – 30 sec

Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.

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