Kettlebell 4x9

At our studio, we have a variey of athletes and law enforcement officers training (as well people who just want to get in shape!). We vary the type of training continuously. It keeps the training fresh and fun.

S.W.A.T. Kettlebell 4x9:

Warm-ups: 

3 minutes jumping rope, 20 deep squats, 20 stiff arm push-ups, 30 straight leg bridges.

There will be a station change every 1 minute. After 9 exercises are complete, there will be 1 minute of rest. Four rounds. Once you are done, do a light cool down and stretch.

Tactical Pull-ups

Chin Down Dips

Single Leg Squats

Bottoms-up Squats

2 Hand Swings

Alternating Press

Split Squat & Switch

Snatches

Bridge Get-ups

For online training, workshops and products: 
Visit us at  
http://www.kettlebellking.com