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Exercises

Set 1: 3 rounds
Alternating Kettlebell Swings
Incline: Moderate
Alternating Kettlebell Swings
1 minute
Ab Choppers
Ab Choppers
1 minute
Burpees
Burpees
1 minute

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 3 rounds
Alternating Kettlebell Swings
Weights: Heavy
Alternating Kettlebell Swings
20 reps
Transition
Transition
10 seconds
Wall Plank
Wall Plank
20 seconds
Transition
Transition
10 seconds
Wallball Shots
Weights: Heavy
Wallball Shots
20 reps

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 3 rounds
Weights: Heavy
Effort: Vigorous
Right Kettlebell Snatch
10 reps
Weights: Heavy
Effort: Vigorous
Left Kettlebell Snatch
10 reps
Russian Twists with a Ball
Russian Twists with a Ball
20 reps
Medicine Ball Slams
Medicine Ball Slams
20 reps

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 1 round
Big Toe Forward Bend
Big Toe Forward Bend
45 seconds
Center Leg Stretch
Center Leg Stretch
45 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
45 seconds
Rhomboid Opener
Rhomboid Opener
1 minute


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