RockFit | Training with Rock Cox

Lucky 7 Workout

Here is a great workout that will challenge your core and stamina.  The lucky 7 starts off with some Turkish get-ups and then goes into 7 rounds of fun with snatch and goblet squat.  Enjoy!

Warm-Up (10 min)

One Arm Swings – 10 reps each side

Superman Push ups – 6 reps

Kettlebell Squat Jumps – 5 reps

Halos – 5 reps each side

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

Part A (10 min)

Turkish Get Ups – 3 reps each side

Kettlebell Rows – 5 reps each side

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

Part B (7 Rounds)

Snatch – 30 sec each side

Goblet Squat – 30 sec

Do 7 rounds of each movement, rest 30 sec or less between exercises, rest 30 sec to 1 min between rounds.

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