Here is this week’s focus session in the studio … the focus session is the main cross functional workout for the week.

We’ll try to start posting the weekly session for kettlebell, suspension and MMA themed training sessions soon!

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For this one, we’ll use 1 or 2 kettlebells, a pair of fairly heavy dumbbells and the suspension trainer

Format… start each of the 5 rounds with 20 (advanced: 30)  two hand kettlebell swings.  5 rounds with descending rep counts of 10-8-6-4-2

Rounds consist of:

1.  Bent dumbbell row (left arm)

2. Bent dumbbell row (right arm)

3.  Suspension Inverted Row

4.  Goblet squat (if you can handle a heavier bell than the one you used from the swing, go for it!)

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Before the cooldown, we’ll work through a bit of chinup/pullup progression and set a short and long term pull up goal.

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