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Exercises

Set 1: 4 rounds
Kettlebell Swings
Weights: Heavy
Kettlebell Swings
10 reps
Rest
Rest
20 seconds

Set 2: 4 rounds
Right Suitcase Split Squats with Kettlebell
Weights: Heavy
Right Suitcase Split Squats with Kettlebell
6 reps
Rest
Rest
10 seconds
Right Suitcase Split Squats with Kettlebell
Weights: Heavy
Right Suitcase Split Squats with Kettlebell
6 reps
Rest
Rest
20 seconds

Set 3: 4 rounds
Kettlebell Curl to Press
Weights: Heavy
Kettlebell Curl to Press
10 reps
Rest
Rest
20 seconds

Set 4: 4 rounds
Right Arm Kettlebell Swings
Weights: Heavy
Right Arm Kettlebell Swings
10 reps
Rest
Rest
10 seconds
Left Arm Kettlebell Swings
Weights: Heavy
Left Arm Kettlebell Swings
10 reps
Rest
Rest
20 seconds

Set 5: 4 rounds
Kettlebell Goblet Squats
Weights: Heavy
Kettlebell Goblet Squats
10 reps
Rest
Rest
20 seconds

Set 6: 4 rounds
Right Side Kettlebell Clean
Weights: Heavy
Right Side Kettlebell Clean
10 reps
Rest
Rest
10 seconds
Left Side Kettlebell Clean
Weights: Heavy
Left Side Kettlebell Clean
10 reps
Rest
Rest
20 seconds

Set 7: 4 rounds
Right Kettlebell Squat Clean Thrusters
Weights: Heavy
Right Kettlebell Squat Clean Thrusters
8 reps
Rest
Rest
10 seconds
Kettlebell Around the Waist
Weights: Heavy
Kettlebell Around the Waist
10 reps
Rest
Rest
10 seconds
Left Kettlebell Squat Clean Thrusters
Weights: Heavy
Left Kettlebell Squat Clean Thrusters
8 reps
Rest
Rest
10 seconds
Kettlebell Around the Waist
Weights: Heavy
Kettlebell Around the Waist
10 reps
Rest
Rest
20 seconds

Set 8: 4 rounds
Right Kettlebell Snatch
: Heavy
Right Kettlebell Snatch
10 reps
Rest
Rest
10 seconds
Left Kettlebell Snatch
Left Kettlebell Snatch
10 reps
Rest
Rest
20 seconds

Set 9: 4 rounds
Walking
Effort: Light
Walking
20 seconds
Left Pyramid
Left Pyramid
20 seconds
Right Pyramid
Right Pyramid
20 seconds
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
20 seconds
Quad Stretch in Left Low Lunge
Quad Stretch in Left Low Lunge
20 seconds
Rest
Rest
10 seconds
Butterfly
Butterfly
20 seconds


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