Designed By Brett Jones, RKC Sr.
Warm Up with JM and 2 1/2 minutes of alternating arms Windmills and Turkish Get Ups
Circuit
Tabata Protocols- 20 seconds on 10 seconds off
Right Arm Snatch
Burpee
Left Arm Snatch
Burpee
Repeat this sequence twice
Front Squat with one kettlebell by the horns
Jump Squats
Repeat this sequence four times
Push Ups
Single arm/single leg row Left
Push Ups
Single arm/single leg row Right
Repeat this sequence twice
Plank right foot off the ground
V-ups
Plank left foot off the ground
V-ups
Cool Down
Stretch