Warm up: 5 min of choice cardio… then… 3 rounds of : (10 PVC pass throughs, 10 PVC overhead squats, 10 PVC lateral bends (PVC above head))
Main deal:
3 rounds of:
400 m run (or 500 m row or 2 min of choice cardio)
30 KB goblet squats
30 step ups (to a bench or 20-24″ box, or make it easier and step up on a stack of weight plates)
30 KB swings
400 m run (or 500 m row or 2 min of choice cardio)
rest 3 min between rounds
Choose a KB that is managable. Women: 25-35#, Men: 35-55#
DFD Wellness 