A Sneaky Little Met Con Workout

Today has been my day off work which means one thing - two training sessions!

This morning I ran a lovely 2 hour session, covering 12 miles over hilly off road terrain. Sun was out, hardly anyone around, magical.

Then much later in the day a little bit of kettlebell work to keep on top of my strength and conditioning.

Warm Up
Body Weight Squats 2 X 5
Wall Squats 2 X 5
Kettlebell Squats 16kg 2 X 5
Kettlebell Swings 16kg X 20 reps
Kettlebell Clean and Press 16kg X 10 reps each arm.

Met Con
Kettlebell Swings 24kg X 20 reps
Kettlebell Single Arm Clean and Strict Press 20kg X 10 reps each arm.
24" Box Jumps X 10 reps
Once complete the round was repeated but with 8 clean and press each side, then 6, 4, and 2 reps each arm respectively.
The Kettlebell swings and box jumps remained at 20 reps and 10 reps throughout.

In total:- 100 X 24kg Kettlebell Swings, 50 X 24" Box Jumps, 60 reps of 20kg clean and press.

Total Time:- 10 min 32 seconds

Upper Conditioning
Kettlebell Windmill Ladder 24kg X 5, 4, 3, 2, 1 reps each side
Super Set with
Strict Dead Hang Gym Ring Pull Ups 5, 4, 3, 2, 1 reps working continuous until ladder complete.

Rest 2 minutes

Strict Dead Hang Gym Ring Pull Ups (again!) 5, 4, 3, 2, 1 reps
Super Set with
Kettlebell Push Press 24kg X 5, 4, 3, 2, 1 reps each arm, working continuous until ladder complete.

Total workout time 35 minutes.

Job Done!