trainer: Lacee
duration: 34 minutes
class 8 of 20

Mix it up, but keep it moving. Today's session is a blend of strength and cardio. After a bodyweight and kettlebell warm up, we'll focus on heavy split squats with added rotation and side-step kettlebell swings for a touch of lateral movement. Class finishes with cardio intervals of snatches (optional single arm swings) and push presses, blended to help perfect technique in the drop phase of the snatch.

key movements:
*split squats with rotation (x1 moderate to heavy kettlebell for at least x8 reps)
*side step kettlebell swings (x1 moderate to heavy swing weight kettlebell)
*kettlebell sit up to press (x1 light kettlebell or dumbbell)
*kettlebell snatches (x1 moderate weight kettlebell)
*kettlebell push presses (x1 moderate weight kettlebell, same as snatch weight kettlebell)