Scottsdale Health October 2019

THE SETUP
Set the clock for 20 minutes and complete AMRAP (as many rounds as possible) of 20 kettlebell split squats (10 per leg), 20 kettlebell halos,
and 20 kettlebell gorilla rows (10 per side). Rest only as needed between reps and sets, and track how many total cycles you completed in 20
minutes. Scale the kettlebell weight to your ability level and focus on chasing quality reps throughout the workout.
Kettlebell
Bulgarian Split
Squats
Assume a staggered
stance with the rear
foot elevated and
front foot forward
pushing through the
heel. Hold a kettlebell
in each hand or
go bodyweight only
depending on your
ability level. Start by
slowly descending,
dropping your knee
and hip to lower your
body down to the
floor then returning to
your starting position.
Kettlebell Halos
Hold the kettlebell
upside down by the
horns. The kettlebell
should start in front
of your face and as
you rotate be turned
180 degrees at the
back of the neck.
You can choose
to either perform one
direction for a set
time or number of
repetitions before
changing direction;
this creates a better
flow. You can also
change direction
after every rep.
Kettlebell
Gorilla Rows
Stand with your feet
about shoulder-width
apart with two kettlebells
between. Hinge
at the hips until you’re
able to grab both
handles of the kettlebells.
This should put
you in a good starting
position. Begin by
rowing one of the kettlebells
through your
full range of motion.
Return the kettlebell
back to the ground
and repeat on the
other side. Keep your
back flat and head in
a neutral position.
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