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Exercises

Set 1: 1 round
Warmup
5 minutes

Set 2: 4 rounds
SA Transverse KB Swings
45 seconds
Rest
30 seconds
One Arm Heavy High Pulls(alternate Arms Each Rep)
45 seconds
Rest
30 seconds
Double Arm KB Curl Clean And Press
45 seconds
Rest
30 seconds

Set 3: 4 rounds
Left Leg Straight Leg Deadlift
30 seconds
Rest
30 seconds
Right Leg Straight Leg Dead Lift
30 seconds
Rest
30 seconds
KB Sqauts
45 seconds
Rest
30 seconds

Set 4: 4 rounds
SA "L" Swing
45 seconds
Rest
30 seconds
SA Plyo KB Swings
45 seconds
Rest
30 seconds
Alt. 1/2 Lunge Swings
45 seconds
Rest
30 seconds
Alt. KB Lunges
45 seconds
Rest
30 seconds
KB Kickback Swings
45 seconds
Rest
30 seconds

Set 5: 4 rounds
Alternating Staggerd Push -ups
45 seconds
Rest
30 seconds
KB Crunches
45 seconds
Rest
30 seconds

Set 6: 1 round
Cool Down
3 minutes


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