RockFit | Training with Rock Cox

Goblets in the Wind Workout

Here is a great mobility workout.  You are going to feel more open in the hips and shoulders after doing some windmills and goblet squats.  There is also a nice little finisher at the end of this workout.

Warm-Up (10 min)

Two Handed Swings – 10 reps

Spiderman Push ups – 6 reps

Lunges – 5 reps each side

Clean and Press – 5 reps each side

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

Part A (10 min)

Windmills  – 5 reps each side

Goblet Squats – 5 reps

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

Part B (3 Rounds)

Star Jumps – 30 sec

Swings – 30 sec

T-push ups – 30 sec

Kettlebell Rows – 30 sec each side

Do 3 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.

Part C (5 min)

Clean and Push Press – max reps

Do as many reps as you can with good form in 5 min, switch sides as needed, rest as needed.

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