Designed by Brett Jones, Sr. RKC
Warm Up with 5 Heavy Windmills each side
and 6 TGU’s each side and alternate between lunge and overhead squat style each rep
Circuit
Set up 3 heavy kettlebells- for ladies (in this order) a 20kg, 16kg and 24 kg should do the trick
men 32 kg, 24kg and 40 kg should be a good size
Perform 10 reps at each kettlebell- time how long it takes you to do the first 10 swings- this will be your rest period after performing your reps at each “station”
Do this circuit 10 times- so you end up doing 300 swings.
The circuit should take 30 minutes to 45 minutes.
Cool Down and Stretch