Core #13
CIRCUIT #1
5 – each side – Kettlebell 1 Arm Suspended Press
25 Box Jumps
5 Dips (deep dips on the dip machine)
X2
CIRCUIT #2
85 lb Barbell for all 3 rounds (only the type of hold changes)
Round 1: L-hold
30 seconds L-hold
10 Sumo Deadlift High Pull
30 seconds L-hold
10 Barbell Thrusters
30 seconds L- hold
10 Barbell Presses
Round 2: V-Sit
30 seconds V-sit hold
10 Sumo Deadlift High Pull
30 seconds V-sit hold
10 Barbell Thrusters
30 seconds V-sit hold
10 Barbell Presses
Round 3: 45 Degree Sit
30 seconds 45 Degree Sit hold
10 Sumo Deadlift High Pull
30 seconds 45 Degree Sit hold
10 Barbell Thrusters
30 seconds 45 Degree Sit hold
10 Barbell Presses
CIRCUIT #3
2 – each side – Commando Pull-ups
4 Frog Jumps
8 – each side – Split Squat Jumps
16 Physioball Lateral Roll (8 each side)
32 Physioball Russian Twists 45 lb plate (16 each side)
16 Physioball Balance & Twists with Medicine ball (8 each side)
8 – each side – Split Squat Jumps
4 Frog Jumps
2 – each side – Commando Pull-ups
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.