Circuit 1

Complete this round 3 times.

Tall Kneeling KB Crush Grip Press

Complete 16 repetitions

Coaching Tips For Tall Kneeling KB Crush Grip Press

Follow these cues to perform Tall Kneeling KB Crush Grip Press correctly:

• Keep rib cage tucked at all times
• Finish with the biceps next to the ears.

Offset KB Walking Deadlift

Complete 8 repetitions

Coaching Tips For Offset KB Walking Deadlift

Follow these cues to perform Offset KB Walking Deadlift correctly:

• Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
• Only hinge to where your able to maintain an arch in the lower back
• Keep hips and shoulders square.

Double KB OH Carry

Complete 15 meters

Coaching Tips For Double KB OH Carry

Follow these cues to perform Double KB OH Carry correctly:

• Lock both elbows and ensure the biceps are next the ears
• If you lack the mobility to do this swap the exercise
• Walk slowly keeping the kettlebells stable throughout
• Keep the rib cage tucked.

Circuit 2

Complete this round 3 times.

KB Front Rack Walking Lunge

Complete 18 meters

Coaching Tips For KB Front Rack Walking Lunge

Follow these cues to perform KB Front Rack Walking Lunge correctly:

• Find a stable front rack position
• Keep the front knee above the ankle
• Gently touch the back knee to the floor
• Use the front leg to lift from the floor.

Banded Hollow Hold Pulses

Complete 8 repetitions

Coaching Tips For Banded Hollow Hold Pulses

Follow these cues to perform Banded Hollow Hold Pulses correctly:

• Keep the lower back pressed into the floor throughout the movement
• Only lower the legs to where you can keep the lower back on the floor
• Pull the band towards the knees slowly then back overhead.