Kettlebell Metabolic Conditioning

Mobility Work
SMR
Dynamic Warm-up
Then:
Group METCON
Left Arm Kettlebell Work 30 seconds per exercise or 10 reps:-
Bent Over Rows +
Cleans +
Rack Squats +
Bent Press +
OVH Squats
Bodyweight work 30 seconds per exercise or 10 reps:-
Up Downs +
Burps (aka Thrusters) +
Sprinters Lunges +
Tuck Jumps +
Star Jumps

REST 60 seconds

Right Arm Kettlebell Work 30 seconds per exercise or 10 reps:-
Bent Over Rows +
Cleans +
Rack Squats +
Bent Press +
OVH Squats
Bodyweight work 30 seconds per exercise or 10 reps:-
Up Downs +
Burps (aka Thrusters) +
Sprinters Lunges +
Tuck Jumps +
Star Jumps

Rest 60 seconds

Then… Repeat. Complete 4 rounds
Then:
Cool Down and Stretch