Designed by Sarah Lurie, RKC
Intermediate/Advanced class
Warm Up with TGU Overhead Squat style with a windmill 4 L/R x 2
Circuit for reps
1 leg squat on 30 inch plyo with 16kg for ladies and 20 kg for men 5 L/R
Heavy Snatches- 24 kg for ladies and 32 kg to 40 kg for men 5 L/R
Renegade Rows- 10 reps alternating- focusing on form- no twisting or dropping the hips- staying square with the shoulders
Pistols with 8 kg to 20 kg 5 L/R
Double Clean and Press 5
Two kettlebell swings 10
Completed circuit 4 times
Cool Down
Stretch