“Ryan” by Sarah Lurie, RKC
(Size kettlebell indicated is what I used for this workout)
Warm up with 5 windmills L/R (14kg)
8 sets of 2 arm swings (20kg) rep count for each set as follows: 1, 2, 3, 4, 5, 6, 7, 8
Workout:
Front squat with kb by the horns (16kg) x 10 reps
Front squat with kb by horns and press overhead at top of squat x 10 reps
Front squat to press (with kb racked) L/R x 5 reps each side
Front squat with kb by the horns x 10 reps
4 sets of 2 arm swings (16kg) rep count for each set as follows: 9, 10, 11, 12
Romanian deadlifts (20kg) x 10
Sumo deadlifts x 10 reps
Repeat deadlift sequence
Snatch L/R (16kg) x 10 reps x 3 sets
Renegade row (2 – 16 kg kbs) x 10 reps x 3 sets
There is no rest (or very little between exercise). Pace yourself through the circuit.
Workout time: 25 minutes with stretching