Kettle Bell Complex & Medicine Ball Finisher

You all are well aware that my friend and fellow trainer Brandon Reina and I are like mad scientists in the gym. Yesterday was a functional/metabolic day in our weekly routine and we decided to get a little nasty with some kettle bell work and a 20 pound medicine ball. Using a 53 pound kettle bell, we first completed five sets of a kb and body weight circuit trying to keep our pace below two minutes for completion (try it!) :

10 KB Swings
5 KB Cleans with each arm
5 KB Push Presses with each arm
10 Plyo Push Ups
5 Single Leg Drop Bottom Pistol Squats on each leg

Our rest period was the other person's set and when we finished there, we moved onto a pretty challenging finisher. Using a 20 pound medicine ball we alternated between 10 wall balls and 10 medicine ball pass & sprawl. A wall ball is basically a front squat with a power press trying to throw the ball above the ten foot mark we set for ourselves. The medicine ball pass & sprawl is a kneeling medicine ball chest pass and the you drop into a push up sprawl and back up waiting to receive the ball again to repeat. Again we simply alternated performing each movement so our rest period lasted only as long as it took for the other to finish their set. After four sets of the wall balls and sprawls, I can honestly say I was annihilated. Seriously one of the best 30 minute workouts I have ever done!