Complete as many rounds as possible in 12 mins of:

15 Dumbbell Push Press, 35/25 lbs

15 Kettlebell Swings, 53/35 lbs

10 Shuttle Runs, 25 ft

Stimulus is moderate to moderate-high intensity. Athletes should plan on maintaining a near-constant pace throughout this workout for the entirety of the 12 minutes. Weight selected on push press and kettlebell swings should allow for unbroken sets each time the athlete gets to the equipment.

Use the clock with the goal of averaging 1 round every 2 minutes.

Kettlebell Belt Squat : 4×10, rest 1:30


GHD Hip Extensions : 4×10, rest 1:30