A hk custom CF-style circuit again.
4 rounds:
500 m row
15 DB (aka kettlebell) swings 25#
12 bench dips
15 16" step-ups (per leg)
Phewf. That's it. It took about 40 minutes. It was hard. I sweated a lot. I loved it.
The DB swing is my new answer to deadlifts. (Which are awkward at best without the proper sized plates.) The drive of the legs/hips and stabilization of the back required really seems to work the same muscles in similar ways. Just saying.
Note on the step-ups: This doesn't sound very high considering box jumps are typically done on a 20" box (not that I've ever used a box that high, but anyway). But when I step up to this level, my hip flexes my thigh beyond parallel to the floor - that is, it's as high as I can possibly step up before I have to twist my hips or hop. Next time I do this, I suspect I'll have to lower the step, because my belly is beginning to interfere with my leg when I raise it this high. Hmph.
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