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Exercises

Set 1: 4 rounds
Kettlebell Around the Waist
Kettlebell Around the Waist
12 reps
Kettlebell Halo
Weights: Heavy
Kettlebell Halo
12 reps
Rest
Rest
20 seconds

Set 2: 1 round
Rest
Rest
40 seconds

Set 3: 4 rounds
Kettlebell Chest Presses
Effort: Very Hard
Kettlebell Chest Presses
10 reps
Transition
Transition
20 seconds
Kettlebell Chest Presses
Effort: Very Hard
Kettlebell Chest Presses
10 reps
Transition
Transition
20 seconds

Set 4: 1 round
Rest
Rest
40 seconds

Set 5: 3 rounds
Kettlebell Chest Flies
Effort: Very Hard
Kettlebell Chest Flies
10 reps
Transition
Transition
20 seconds
Kettlebell Chest Flies
Effort: Very Hard
Kettlebell Chest Flies
10 reps
Transition
Transition
20 seconds

Set 6: 1 round
Rest
Rest
40 seconds

Set 7: 4 rounds
Diamond Push-Ups With Kettlebell
Effort: Very Hard
Diamond Push-Ups With Kettlebell
8 reps
Rest
Rest
20 seconds

Set 8: 1 round
Rest
Rest
40 seconds

Set 9: 3 rounds
Kettlebell Offset Press on Right Foot
Weights: Heavy
Kettlebell Offset Press on Right Foot
12 reps
Weights: Heavy
Kettlebell Offset Press on Left Foot
12 reps
Rest
Rest
20 seconds

Set 10: 1 round
Rest
Rest
40 seconds

Set 11: 2 rounds
Right Lateral Kettlebell Swings
Weights: Heavy
Right Lateral Kettlebell Swings
12 reps
Left Lateral Kettlebell Swings
Weights: Heavy
Left Lateral Kettlebell Swings
12 reps
Rest
Rest
20 seconds

Set 12: 1 round
Rest
Rest
40 seconds

Set 13: 2 rounds
Right Arm Kettlebell Swings
Weights: Heavy
Right Arm Kettlebell Swings
12 reps
Left Arm Kettlebell Swings
Weights: Heavy
Left Arm Kettlebell Swings
12 reps
Rest
Rest
20 seconds

Set 14: 1 round
Rest
Rest
40 seconds


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