Designed by Mike Lucas, RKC

Warm Up – Windmills 5 each side then 3 sets of renegade rows

Circuit:

Swings 10 sets of 10 (10 seconds of rest in between) 100 reps total
Snatches 10 sets of 5 (First 5 Right then 5 Left) 10 to 12 seconds rest 100 reps total (Right or Left Arm swings for clients that can’t do snatches)
Alternating Swings 10 sets of 10 reps (10 seconds of rest in between) 100 reps
Military Press 10 sets of 5 (First 5 Right then 5 Left) 10 to 12 seconds rest 100 reps total *If there is enough time.

400 reps total in 45 minutes

Stretch

Circuit is designed for 400 reps total. Enjoy my 400 workout!

Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.