trainer: Lacee
duration: 37 minutes
class 19 of 20
program focus: high-intensity cardio

Today's cardio session is a high-intensity experience, including 20 second intervals with kettlebell ballistic movements. We'll start with an active warm up, focusing on goblet clean progressions, followed by HIIT sets of two-hand swings to goblet squats, jerks, push presses and optional impact practice. Class finishes with increasing-rep snatch intervals, perfect for intermediate and advanced levels.

key movements:
*kettlebell two-hand swing to goblet squat (x1 moderate swing-weight kettlebell)
*single side push press to jerk (x1 moderate weight kettlebell)
*bodyweight squat jumps, split jerks, or split snatch (x1 moderate snatch-weight kettlebell)
*kettlebell snatches or single arm swings (x1 moderate snatch-weight kettlebell or kettlebell you can single arm swing for at least x10 reps)