A. Tabata Mash Up Wall Handstand Holds Burpees B. Tabata Mash Up ½ Turkish Get Up Plank Hold C. Tabata Mash Up Kettlebell Snatch Kettlebell

A. 15-12-9-6 Kettlebell Front Squat Clapping Push Ups B. 3 Rounds 1 Minute of Farmers Walk 1 Minute Rest 1 Minute Double Russian Kettlebell Swings

A. 3 Rounds 1 Minute of Kettlebell High Pulls (alternating arms as needed) 1 Minute of Box Jump 1 Minutes of Kettlebell Strict Press (alternating

A. Tabata Row B. 7 Rounds for Time 3 Kettlebell Overhead Squats on Each Arm 6 Push ups 9 Star Jumps C. Tabata Superman D.

A. AMRAP in 7 Minutes 7 Kettlebell Thrusters 7 Push ups B. 50 Kettlebell Clean and Press (25 on each arm – not for time)

A. AMRAP in 11 Minutes 21 Sit Ups 14 Seated Kettlebell Presses 7 Burpees B. Row/Run 400 Meters X2 (resting 2 minutes between efforts) C.

A. 5 Rounds 30 Seconds of Kettlebell Push Press 10 Seconds of Rest 30 Seconds of Alternating Flying Lunges 10 Seconds of Rest B. 5

A. 21-15-9 One Legged Kettlebell Deadlifts (on each leg – for example 21 reps = 42 total deadlifts) Box Jumps B. 21-15-9 Walking Lunges (on

A. 10 Burpees 20 Kettlebell Overhead Squats 10 Burpees 20 Kettlebell Swings 10 Burpees 20 Kettlebell Overhead Squats 10 Burpees 20 Kettlebell Swings B. Tabata

A. “Death by Pull-ups” With a continuously running clock perform one pull-up the first minute, then two pull-ups the second minute and so on until

A. 5×5 Double Kettlebell Deadlift A2. 5×5 Kettlebell Windmills (rest between sets as needed) B. 10 Minute KettleBell Snatch Challenge How Many Kettlebell Snatches Can

A. 5 Rounds 1 Minute Double Unders 1 Minute Plank Hold 1 Minute Walking Lunges With Kettlebell in Rack (alternate arms) B. Tabata Mash Up