This is a 45 second work / 15 second recovery for 4 rounds with a minute rest in between
- Alternating Side Step KB Swings
- KB Suitcase Dead-lifts
- DB 3-D Lunges (front/side/rear-switch @ rounds)
- DB Rotational Overhead Presses (db overhead rotate to each side – switch @ each round)
- Recline to Forward Lean Overhead Extension
- 180 Ball Slams
On the DB rotational presses make sure that if you rotate to the right you pivot with the left foot and visa versa. On the recline to forward lean make sure you engage your core maximally during the extension phase to avoid unnecessary hyper-extension of the lower back.