TUESDAY

Warm Up: Use the first block to get body heated

Work: 30 - 60 minutes: you decide on how long based on how you feel or

how much time you have.

- Cardio

- the following format will be used on all cardio blocks

- cardio piece of choice

- start slow: increase speed incrementally with each new block

- each block will be 4 minutes long

- 20 seconds work/ 40 seconds recovery

- 40 seconds work/ 20 seconds recovery

- 60 seconds work/ 60 seconds recovery

- Kettlebell:

- 2 minutes continual

- 4, 6.or 8 reps: your choice

- doubles or R/ L: your choice

- Block #1

- cardio

- kettlebell: swing, hard clean, push press

Block #2

- cardio

- kettlebell: squat, hi pull, circle clean

Block #3

- cardio

- kettlebell: snatch, swing, clean & press

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