Difficulty: Intermediate

Primary Equipment: Kettlebells

Secondary Equipment (recommended): Battle Rope

Instructions: Lift heavy as possible and still maintain good form. This is not a race, rest so you can lift strong for each set.


1a KB Swing 3×10
1b KB Single-Leg Deadlift 3×5/side
rest 90s

2a KB 2-Handed Press 3×5
2b KB Single-Arm Supported Row 3×5/side
rest 90s

3a KB Single-Arm Floor Press 3×5/side
3b KB Russian Twist 3x20s max effort
rest 90s

4a Battle Rope: Alternating Wave 3x20s max effort
rest 60s

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