Today’s workout is a 30-minute AMRAP: complete as many rounds as you can while keeping your movement sharp. Warm-up — about 10 minutes I used a 12 kg kettlebell: - 15 American kettlebell swings - 15 air squats - 6 alternating kettlebell hang clean and presses - 10 kettlebell ballistic rows 30-MINUTE AMRAP - 8 alternating kettlebell clean and presses - 20 American kettlebell swings - 12 kettlebell rack step-ups - 30 mountain climbers I started with a 16 kg kettlebell, then switched to a 24 kg after three rounds. I also used mountain climbers in place of the assault bike to make this easier to do on the go. Choose a weight you can control and maintain good form with. If the overhead swing doesn’t feel comfortable, swing the bell to chest height. Cool down — about 5 minutes I went back to the 12 kg kettlebell: - 20 air squats - 10 American kettlebell swings Drop your rounds and kettlebell weight in the comments when you’re done. Who’s getting this one in today? 💪

Set a timer for 20 minutes and complete as many rounds as you can: - 250-meter row or 30 kettlebell swings - 10 burpees - 15 wall balls or 15 kettlebell thrusters No rower or wall ball? Grab a kettlebell and get it done wherever you are. For the thrusters, switch arms as needed to reach 15 total reps. Pick a pace you can maintain, keep your form clean, and take breaks when you need them. Record your rounds and any extra reps when the timer goes off. Drop your score in the comments and let me know which version you did. 💪

I’m uploading some tutorials with links to MY Instagram and for those non-social media users I’m curious how this looks on your end. Do you have any issues because you don’t have an account? Does it show up with good information? Is that a broken link? Does it look good on the phone? I don’t know I’m obviously so plugged in I couldn’t tell you on my end.

Hello to everybody from Finland. Waiting to get grinding with This group 👌💪

Stability throughout the core and strength with your shoulders. This is everyone’s homework today. (Single is acceptable if you don’t have doubles.)