Hello Alloy Fit Fam!  This week’s workout is Top of the Minute!  The good news is that the workout will be done in 24 mins.  The bad news is that it’s gonna hurt! As always, don’t forget to warm up and cool down.

For this workout you will need a Suspension Tool, a medium-sized Kettlebell, a medium sized Dumbbell and, of course, your bad self!

The set up

Set the timer to 1-minute intervals.  You will have 1 minute to complete 20 reps of each the exercises listed below, and then you have the remainder of the minute to rest. Do this for 6 rounds.

Here are the exercises in order:
  1. Push Ups
  2. Kettlebell Swings
  3. Suspension Bodyweight Row
  4. Goblet Split Squat (10 each leg)


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