Upper Body
WARM UP
5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)
CIRCUIT 1
Alternating EMOM: 9 Minutes
Minutes 1/4/7: 20 (Total) Kettlebell Plank Taps
Minutes 2/5/8: 12 Kettlebell Upright Rows (#35/26)
Minutes 3/6/9: 20 Hollow Rocks
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
Plank Taps
Upright Rows
Hollow Rocks
CIRCUIT 2
Alternating TABATA
Flutter Kicks with Kettlebell (#35/26)
Superhero Swimmers
Notes:
TABATA: 8 rounds of 00:20 of work and 00:10 of rest. Alternate movements every 00:20 working round
Suggested weight written as (Male/Female) - Adjust load as needed