WARM UP

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

CIRCUIT 1

3x10 (Total) Kettlebell Goblet Split Jumps

3x10 Kettlebell Front Rack Jump Squats

CIRCUIT 2

3x12 (Total) Kettlebell Goblet Lateral Step Overs

3x20 (Total) Kettlebell Russian Twists

3x8 Kettlebell Romanian Deadlifts

CIRCUIT 3

Alternating EMOM: 12 Minutes

Minutes 1/5/9: 10 Kettlebell Jumping Suitcase Deadlifts (#35/26)

Minutes 2/6/10: 20 (Total) Lateral Leg Raises over the Kettlebell

Minutes 3/7/11: 10 Russian Kettlebell Swing + Squat Clean (#35/26)

Minutes 4/8/12: 20 V Ups

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

Jumping Suitcase Deadlift

Lateral Leg Raises over Weight

V Ups

Russian Kettlebell Swing + Squat Clean