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Exercises

Set 1: 2 rounds
Kettlebell Deadlifts
Kettlebell Deadlifts
15 reps
Kettlebell Figure Eights
Weights: Heavy
Kettlebell Figure Eights
15 reps
Rest
Rest
40 seconds

Set 2: 1 round
Rest
Rest
20 seconds

Set 3: 4 rounds
Right Lunge with Kettlebell Rows
Weights: Heavy
Right Lunge with Kettlebell Rows
12 reps
Left Lunge with Kettlebell Rows
Weights: Heavy
Left Lunge with Kettlebell Rows
12 reps
Rest
Rest
40 seconds

Set 4: 1 round
Rest
Rest
20 seconds

Set 5: 4 rounds
Kettlebell Pullover
Effort: Very Hard
Kettlebell Pullover
15 reps
Rest
Rest
40 seconds

Set 6: 1 round
Rest
Rest
20 seconds

Set 7: 2 rounds
Kettlebell Upright Rows
Weights: Heavy
Kettlebell Upright Rows
12 reps
Kettlebell Left Arm Bent Over Row
Weights: Heavy
Kettlebell Left Arm Bent Over Row
12 reps
Kettlebell Upright Rows
Weights: Heavy
Kettlebell Upright Rows
12 reps
Kettlebell Right Arm Bent Over Row
Weights: Heavy
Kettlebell Right Arm Bent Over Row
12 reps
Rest
Rest
40 seconds

Set 8: 1 round
Rest
Rest
20 seconds

Set 9: 3 rounds
Lying Kettlebell Tricep Extensions
Lying Kettlebell Tricep Extensions
12 reps
Rest
Rest
40 seconds

Set 10: 1 round
Rest
Rest
20 seconds

Set 11: 2 rounds
Triceps Extension with Kettlebell
Effort: Vigorous
Triceps Extension with Kettlebell
12 reps
Triceps Extension with Kettlebell
Effort: Vigorous
Triceps Extension with Kettlebell
12 reps
Rest
Rest
40 seconds

Set 12: 1 round
Rest
Rest
20 seconds


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