F$#@ You Friday

It's the first #FYF of 2017. All you need today is a pair of Kettlebells and a Stairmaster. Double cardio blast, core and rotational function....F$#@ Yeah!!

Depending on your current level of fitness you can do either 3,4 or 5 sets of the following:

5 Minutes Stairmaster

Single Arm Kettlebell Swing to Air Row x 10/10*

5 Minutes Stairmaster

Kettlebell Renegade Row x 10/10

 

*This is performed as a single arm KB swing, when the KB is just above the horizon line pull it back towards your shoulder as if you were executing a high row. Push the KB away from your body to initiate the next set up.

 

Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at

results@nolimitshammerharder.com

with the subject title: Coaching Questions and I will get back to you ASAP!

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Cheers and Have great weekend, WES