Iron Core Kettlebell Class Circuit, Designed by Brett Jones Sr. RKC
BOSU balance and Joint Mobility warm-up
Windmill x 5 r+L
Tambata swing and snatch work (20 seconds on/ 10 seconds off)
Two arm swings/ R arm swing/ L arm swing/ Alternating swing/ Sidestepping swing/ Victims choice swing/ R snatch/ L snatch
Circuit
Burpee – bodyweight
Plyo sit-ups with Med ball
Front Squats (2/KB)
Two arm swings
See-Saw Press
BOSU Hops w/ Med ball
Bear Crawl

30 seconds on/ 10-15 seconds rest between exercises
Completed circuit 3 times
Abs
V-ups supersetter with Planks – 30 seconds on/ brief rest completed twice
Stretch

Completed in 45 minutes – Kept the class hopping today – Great workout!