Designed by Mike Lucas, RKC (9:30 basic class)

Warm Up- TGU’s 5 each side for veterans 3 for new students

Swings
Poison (Jump Squats, Split Jumps,Burpees, Mountain Climbers) For veterans
Clean and Press R for new students (2kb clean and press for veterans)
Poison
Clean and Press L for new students
Poison
Kettlebell Front Squats
Poison
Right arm row for new students (2kb Single leg deadlift row for veterans)
Poison
Left arm row for new students(2kb Single leg deadlift row for for veterans)
Burpees

Stretch

Circuit us for 2 to 3 rounds for time. 25 seconds for kb drills with 10 seconds rest before poison drills. Poison drills 15 to 20 seconds.