WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

CIRCUIT 1

00:30 On/00:15 Off: 3 Rounds

Bottoms Up Kettlebell Squat Hold (#35/26)

Forearm Side Plank Clam Shells (R)

Kettlebell Farmer Carry Jump Squats (#35/26)

Forearm Side Plank Clam Shells (L)

Notes

  • Complete 00:30 of each movement with 00:15 of rest between each movement. Complete a total of 3 rounds

  • Suggested weight written as (Male/Female) - Adjust load as needed

Bottoms Up Squat Hold

Forearm Side Plank Clam Shells

Farmer Carry Jump Squats

Circuit 2

3x10/Leg Kettlebell Farmer Carry Forward Lunges

3x10 Kettlebell Sumo Deadlifts

3x15/Side Forearm Side Plank Rotations

CIRCUIT 3

Alternating EMOM: 10 Minutes

Minutes 1/3/5/7/9: 12 Kettlebell Front Squats (#35/26)

Minutes 2/4/6/8/10: 12 (Total) Kettlebell Straight Leg Twists (#35/26)

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

Front Squats

Straight Leg Twists