Skill- 5 minutes of alternating Turkish Get Ups with 3 slow presses at the top of the get up.
- Use perfect form and take it slow.
Circuit- 4 rounds, rest 60-90 seconds between rounds
Kettlebell Swing x 15
- Use proper form, keep the core tight, keep your back straight, and generate power through your hips.
- Can use a dumbbell, grip the dumbbell by one of the heads and swing.
Kettlebell Clean x 10 each side
- Start with your weight on the floor, deadlift off the floor with one arm and use momentum to bring to your shoulder (elbow under the weight). Then bring the weight back down to the floor and repeat.
- May use a kettlebell, dumbbell, or anything with a handle.
Kettlebell Clean to Squat x 8 each side
- Start with your weight on the floor, deadlift off the floor with one arm and use momentum to bring to your shoulder (elbow under the weight). Once at your shoulder do a squat. Then bring the weight back down to the floor and repeat.
- May use a kettlebell, dumbbell, or anything with a handle.
Kettlebell Clean to Thruster x 6 each side
- Start with your weight on the floor, deadlift off the floor with one arm and use momentum to bring to your shoulder (elbow under the weight). Once at your shoulder do a squat. At the top of the squat use momentum to press the weight overhead and bring back down to your shoulder. Then bring the weight back down to the floor and repeat.
- May use a kettlebell, dumbbell, or anything with a handle.
5 Rounds with 60 second break between
1 Devil Press
- This exercise is like a burpee. Stand with a weight nearby. Drop to a push up position, do a push up and then come back up to standing position. Once standing pick up and bring to your shoulders by doing a clean. Then Press the weight overhead and put the weight back down. This is one rep.
3 Sprawls
- This is like a burpee, but without a push up and the jump. Drop to a push up position and then come back up to standing position. Repeat.
5 Kettlebell Swings
- Use proper form, keep the core tight, keep your back straight, and generate power through your hips.
- Can use a dumbbell, grip the dumbbell by one of the heads and swing.
These numbers are multipliers, multiply them by the number of the round you are on (Round 3 = 3 devils press, 9 sprawls, and 15 KB swings)
