But first seize a kettlebell and a jump rope!  Here’s why…

I had a good number of folks coming to my lunchtime group training today.  Even a couple of gals from the office on maternity leave signed up and were headed over to join us!  Talk about dedication, right?  The weather today is ridiculous, in a good way, so going outside was a must while we can.  (Meaning: Before the bazillion degree + gazillion % Georgia humidity sets in)  We each grabbed a ‘bell and headed outdoors.  Okay, so we were in a patch of grass between office buildings, but it still beat the heck out of offices, cubicles, dropped ceilings, and fluorescent lighting.

“We’re going outside to play today?  Sweeeeeeeet….!”

WIthout further ado, here’s what we a-did:

1 minute each

• Single Arm Clean and Jerk/Press
• Burpee pushups
• Single Hand Swing
• Mountain Climbers
• KB goblet squat

Choice point:

• Run lap around building, OR…
• Perform 3 100 yard-ish sprints, OR…
• Jump rope until runners return

(Folks were allowed to switch choices round to round)

 4 Rounds.  On any single limb stuff in first section, we’ll do 2 rounds right side, 2 rounds left.  Some of us had suffered through a stick of butter hybrid workout that included heavy lifting (see Kas’s post here for an explanation of that type of training), so we kept the KB light-ish and kept the movement constant for more of a “high octane cardio” effect. (Term stolen from Mike Mahler). 

We then came inside to do “call-out” abs and stretching.   Call-out abs is where each participant calls out an exercise and rep number or time and we do it.  We ended up with:

• Crab Toe Touches (crab position, kick one leg up and reach to foot with opposite hand, alternate)
• Bicycles
• Side lying V-ups
• Plank hold
• Old Skool Sit Ups
• Russian Twists
• Beach Chairs (bastardized version of a Pilates move where you’re lying on the floor, face up, lower and upper body lifted, starting folded up like a beach chair hugging knees, then opening up with arms out to side and legs straight out and lifted)

Enjoy!