Full Body
WARM UP
5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)
CIRCUIT 1
3x5 Kettlebell Front Rack Reverse Lunge + Squat Complex
3x8 Kettlebell Power Clean + Strict Press
CIRCUIT 2
3x10-12 Kettlebell Thrusters
3x10/Arm Single Arm Russian Kettlebell Swings
CIRCUIT 3
Alternating EMOM: 16 Minutes
Minutes 1/5/9/13: 12 American Kettlebell Swing (#35/26)
Minutes 2/6/10/14: 20 (Total) Jackknives
Minutes 3/7/11/15: 24 (Total) Split Jumps
Minutes 4/8/12/16: 20 Superhero Raises
Notes:
EMOM: Every minute on the minute
If you complete the specified reps of the movement before the minute is over, rest the remainder of the minute before starting the next movement
Suggested weight written as (Male/Female) - Adjust load as needed