Group Kettlebell Metabolic Conditioning

Group Kettlebell Metabolic Conditioning

Beginners and Intermediates
Dynamic Mobility Warm-up
Then:
3 rounds of 30seconds work 30 seconds rest
Halos +
Jumping Jacks
Then:
3 rounds of 30seconds work 30 seconds rest
Goblet Squats +
Burpees
Then:
3 rounds of 30seconds work 30 seconds rest
Goblet OVH Press +
Mountain Climbers
Then:
3 rounds of 30seconds work 30 seconds rest
Goblet Good Mornings +
Planks
Then:
3 rounds of 30seconds work 30 seconds rest
Get-ups +
Dead Cockroaches
Then:
Cool down and Rest

When failure is not an option you might as well win.

Advanced Session
Dynamic Mobility Warm-up
Then:
3 rounds 60 seconds per exercise, 10 seconds rest
Double Handed Swings
6 point Burpees
Then:
3 rounds 60 seconds per exercise, 10 seconds rest
Alt Arm Swing
Sprinter Lunge
Then:
4 rounds 60 seconds per exercise, 20 seconds rest
Snatch
Side Star Planks
Then:
4 rounds 60 seconds, 20 seconds rest
Clean & Press
Dying Cockroach
Then:
Cool down and Stretch