Sixth pass: 20 Kettlebell pass between your legs


Advanced

First pass: 25 One-arm Kettlebell Swings

Second pass: 10 One-arm Kettlebell Clean and Jerks

Third pass: 20 Kettlebell Pass Between Your Legs

Fourth pass: 25 One-arm Kettlebell Snatches

Fifth pass: 15 Clean and Push Presses

Sixth pass: 20 Kettlebell pass between your legs

Seventh pass: 15 One-arm Kettlebell Swings

Eighth pass: 10 One-arm Kettlebell snatches


HOC Option Two Program

This is a great program for fighters or anyone else that needs an aggressive outlet. This time you are going to combine Heavy bag boxing rounds with kettlebell exercises.


Beginner

On this program take a one-minute break between each round of boxing and each kettlebell set.


One minute heavy bag round 10 One-arm Kettlebell snatches One minute heavy bag round 25 kettlebell passes between your legs One minute heavy bag round 10 One-arm kettlebell Swings One minute heavy bag round 25 kettlebell passes between your legs

Intermediate



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