KMC 30 Workouts

KMC 30 191017

I. Warm-Up II. “KB Killa” 5 Rounds: 20 KB Swings 12 (L/R) KB Press 20 KB Romanian DL 12 KB Bent Over Row 20 KB Goblet Squat III. Cool-Down

KMC 30 191015

I. Warm-Up II. “Fatal 40” 40 Ring Row 40 Box Step Ups 40 JJ’s OR 75 Single Unders 40 Hip Bridges 40 Ab Bicycles III. Cool-Down

KMC 30 191014

I .Warm-Up II. “The 13th HORROR” H- Hand Release Push Ups O- Overhead MB Squat R- Ring Row R- MB Romanian DL O- Overhead MB Lunge R-Row for Cals *13 Reps of each, try to get 13 rounds!

KMC 30 191009

I. Warm-Up II. 16 Minute AMRAP: “Death By Burpee” 5 Burpees 10 Squats 3 Burpees 15 Russian Twists (L/R) 1 Burpee 10 Banded Press III. Cool-Down

KMC 30 191003

I. Warm-Up II. “Killer” Body 40 Banded Squats 10 Burpees 30 Sit Ups 10 Burpees 20 Lunges 10 Burpees 200m Walk/Jog 10 Burpees III. Cool-Down