Warm Up:

400M Run

Spiderman lunge 30’

Walking kicks 30’

10 Squat to Stands

10 KB deadlifts

10 KB Swings

10 Goblet Squats


Back Squat w/2 sec pause at bottom



Increase weight ea set

With the smaller number of reps per set, increase your loads from the 5X3 week.


12 Min AMRAP:

15 KB Swings (53/35)

10 KB Facing Burpees*

15 Goblet Squats (53/35)

Kettlebell Facing Burpees – Same as a bar-facing burpee, but instead of jumping over a bar with weights, you’ll be jumping over the top of a KB. And your feet must go OVER the top of the KB handle (KB is standing upright, not on its side), not around it. If your feet go to the sides and don’t clear the height of the handle, it’s a no-rep.


KB – as needed

Cool Down:

Super Squat Hip Sequence*

Video Courtesy of: Kelly Starrett

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