Waking up this morning I was trolling YouTube for an original workout I could “borrow” for Cannonball and came across an MMA trainer who actually specializes in training people over 40 who goes by the name of Funk Roberts.  I had done one of his kettlebell workouts before and remember being smoked afterwards so I figured I would share his knowledge of  torture to the Pax of F3.  

COP-5 Burpees/30xSSH/10x Sungods fwd and reverse/Down Dog into honeymooner for 3 rounds with left and right arm high/ 5 Burpees/ 5 Turkish Getups each arm(there was much weeping and gnashing of teeth for this one)

Round 1

Alternating merkens with one hand on the kettlebell x5

Kettlebell Halo’s fwd and reverse x5

Crossbody Cleans x5 each arm

Single Arm Squats x5 each arm

Single Arm Rows x5 each arm

Rinse and Repeat for 10 minutes

Round 2

Overhead Press x5 each arm

Lunges x5 each leg

Single Arm Curls x5 each arm

Single Arm Tricep x5 extension each arm

Kettlebell Thrusters x5 each arm(squat to overhead press)

Rinse and repeat for 10 minutes

Round 3

Kettlebell Swings-Burpee ladder starting at 7 Burpees to 1 Swing 

Rinse and Repeat for 10 minutes

I finished the workout with an exercise I call All Around The World-While holding a Sumo Squat Position you move the kettlebell over your head in a windshield wiper pattern left-right/right to left and finish with a hop from the sumo squat position-2 minutes rinse and repeat.

Prayers for the sick and injured Pax out there and for an injured 2.0 of one of our Pax.  Stay Funky everyone!