In the morning I went to the part and did a few sets of Pull-Ups and Chin-Ups before heading to the beach, where I did about 10-min of yoga. I finished with a 400m ocean swim.
In the afternoon I trained with my friend Travis. We warmed-up with 10-min of Hindu Push-Ups and Squats, 15/15 style. For kettlebell training, I decided to keep it short and simple with a Swing/ Get Up Descending Ladder routine I found at Kettlebell Basics. Here’s a description:
25 Swings/ 20 Swings/ 15 Swings
3 Get Ups/ 2 Get Ups/ 1 Get Up
Except you’ll repeat each Swing rep set twice, like this: 25 Swings, 3 Get Ups on the right side, 25 Swings, Get Ups on the left, 20 Swings, 2 Get Ups right, etc.
We added a few sets of Jungle Gym Chin-Ups into the mix, doing them after finishing a round of Get Ups.
This was a solid workout that can be done in a short amount of time.