Warmup

0:00 – 25:00
Run to Sessions 2x
Instructor Mobility

Kettlebell Warmup Complex

3 – 5x
1 Rep each exercise:
Swing
Clean and Push Press
Snatch
Windmill
Overhead Squat
Reverse Getup
Switch hands

Conditioning

25:00 – 30:00

Movement review, workout setup

30:00 – 50:00 (20 minute limit)

“Defensive Duelist”

4x without rest

400 yd Run
16 Alternating Lunges
8/8 Clean and Push Press/Jerk

Notes:
– More experienced men should aim to use the 24kg bell, women aim for the 18kg bell
– These should be swing-style cleans, NOT dead cleans

Recovery

50:00 – 60:00

Stretch