PART 1-set your timer for 30 second intervals. Do 5 goblet squats at the start of each interval. Your rest is the time between when you finish your set and the timer goes off again. Do 6 sets total.
PART 2 – do 3 rounds as fast as possible:
- 6 snatch – right
side
- 12 mountain climbers (per side)
- 6 snatch OR 12 1 arm swing – left side
- 12 opposite shoulder touch
- 6 snatch OR 12 1 arm swing – right side
- Side plank hold – 35 seconds – right side
- 6 snatch OR 12 1 arm swing – left side
- Side plank hold – 35 seconds – left side
*Recommended KB weight – squats / swings / snatches – 12k/16k (ladies); 20/24k (gents)
FINISHER – Complete the exercise couplet 7 times:
- Star Jumps (15 secs), rest 10 secs
- Plank (15 secs), rest 10 secs
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–Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
