For the following, you will use one heavy kettlebell and one lighter kettlebell.

Two sets of:
Suitcase + Waiter’s Carry x 50 feet per side (heavy bell at your side, lighter bell held overhead)
Kettlebell Sumo Deadlift x 12-20 reps

Followed by…

Two sets of:
Downward Dog Push-Up x 10 reps
Kettlebell Swing x 15 reps


Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – 6 Single-Arm Deadlifts + 30-Meter Suitcase Carry* (Left)
Station 2 – 6 Single-Arm Deadlifts + 30-Meter Suitcase Carry* (Right)
Station 3 – 6-8 Valslide Hamstring Curls** @ 3111
Station 4 – L-Sit Hold x 15.15.15
(rest 5 seconds between 15-second holds)
Station 5 – Tempo Push-Ups x 10 reps @ 1111

*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.
**If you don’t have ValSlides or furniture sliders, you may be able to use small change plates to create this same pattern.

Every 5 minutes, for 25 minutes (5 sets) for times:
24/18 Calories of Assault Bike
6 Devil’s Presses
12 Walking Lunges with Dumbbell Farmer’s Carry


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