Designed by Mike Lucas, RKC

Warm Up- Technique Power Breathing and then Janda Situps with KB’s

Two handed swings- 20 reps

Clean and Press Right Arm (2 KB’s for advanced Students) 6 reps

Clean and Press Left Arm (2 KB’s for advanced Students) 6 reps

High Pull to Snatches Right Arm (Right Arm Swing for beginners) 10 reps SN – 15 swings

High Pull to Snatches Left Arm (Left Arm Swing for beginners)? 10 reps SN- 15 swings

Kettlebell Front Squats 8 front squats

Russian Twists with Kettlebell? 15 reps

Renegade Rows 8 reps

Circuit is for 3 rounds. If there is still time-Abs -Planks, Weightless V-Ups, etc.