Kettlebell VO2 Max

Took 2 days off and caught up on some rest. Since the focus of this workout is to push my cardio vascular limit , I kept a good pace with little rest in between sets but it took me an hour and a half instead of my targeted hour. The last time I did this workout it took me 50 minutes for only 3 sets.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

• Swing & Catch Goblet Squat - (http://youtu.be/YuY2cecIq2E) - I do 1 arm with 10 reps each arm
• 1 Arm Clean & Push Press (http://youtu.be/Q3ucR0I_bP4) - 10 each
• Windmill (http://youtu.be/yKik0YFE370) - 10 each
• Turkish Get Up ((http://youtu.be/NeJLk-PsIsg) - 5 each
• 1 Leg Deadlift & Row (http://youtu.be/ByRt5R6n6LU) - 10 each

Notes & Results:

• Time: 50 minutes
• Weight: 191 - I can’t make too much out of any one weigh in but this is a huge drop. We shall see if I keep this weight loss.

**All weights in kg**

• Swing & Catch Goblet Squat - Sets: 10, 12, 16, 18, 18
• Clean & Press - Sets: 10, 12, 16, 18, 16
• Windmill - 10, 12, 16, 16, 16
• Turkish Get Up - Sets: 10, 12, 12, 12, 12
• Deadlift & Row - Sets: 12, 16, 18, 18, 18
• 10 Burpees at the end of each circuit. 50 total outside of warm up