Row-Box-Kettlebell Workout. TOTAL BODY

Love this workout! Total body fat burn... Good Luck!! 

-If you do not have access to row machine you can walk on treadmill incline of 5 speed of 4.

Workout:

Warm Up:

5:00 Row Machine

2:00 Jump Rope

5:00 Row Machine

straight from row machine from warm up to this workout with little rest!!! 

1:00 Battle Rope Single (on tire)

1:00 Frog Squat with a Row 25lb KB

1:00 Battle Rop Double (on tire)

1:00 Deadlift 25lb KB

1:00 Frog Squat with a Row 25lb KB

2:00 Walking Lunges with Shoulder Press

1:00 TRX Pull Up

2:00 Walking Lunge with Shoulder Press

1:00 TRX Pull Up

Boxing Gloves On:

-Do this twice

Rapid Fire (square up on bag) :30

Explosions :30

Squatted Rapid Fire :30

Plyo Lunges :30

Flurries (boxing stance one foot back) :30

Froggers :30

Flurries :30

Burpees 1:00

Rest 1:00 and Repeat

Abs:

-Do this twice

KB Swings :30 20 lb KB

Squat and Press KB R :30 15lbs

Squat and Press KB L :30 15lbs

Explosions with 15lb KB :30

Swoop Lunge R :30 with 15lb KB

Swoop Lunge L :30 with 15lb KB

If time left:

Row 2:00

Mountain Climbers on Bosu 1:00

Jump Rope 1:00

Row 2:00