Clean and Squat Day
CIRCUIT #1
10 Clean & Press Dumbbell
35-40 lbs (catch in a deep squat) between each of the following:
10 Pull ups
10 Medicine Ball Push ups
(legs on bench)
10 Medicine Ball Sit up Stand up Slams
10 Ring Dips
10 Pull ups
10 Kettlebell Swings
10 Psycho Push ups
10 Ring Push ups
10 Medicine Ball thrusters
10 Hand Walks (Inchworm)
10 Ring Body Rows
10 Pull ups
CIRCUIT #2
Stairwell
(5 floors – three rounds)
10 jumps on top floor
(just jump as high as you can and touch the wall near the ceiling)
10 Close Grip Push ups on basement floor
No Stairs?
Try sprinting, or running up bleachers, or incline on the treadmill
This website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.