TODAY'S
WORKOUT

Duration: 8 minutes.

Instructions: Complete 2 rounds of the 4 exercises below. Move smoothly, rest briefly only as needed, and focus on clean range through the shoulders, hips and squat pattern.

Format: 16-minute rotating two minute block

Time Cap: 16 minutes.

Instructions: Complete the exercises in Block A in the first two minutes and block B in the second two minute. Repeat for time

Cut the main block to 12 minutes and use 6 reps per exercise. Reduce the load as needed and complete one round of the Abs Finisher instead of two. Skip the Optional Challenge.

Option 1: Extend the main block to 20 minutes, completing one additional round of Blocks A and B.

Option 2: Add 2 reps to each exercise

Option 3: Use double kettlebells if experienced enough to manage this variant. If using doubles do swings not American swings

Format: 6 minute AMRAP

Instructions: Complete the two exercises resting as little as possible between sets. Choose a medium weight that allows you to achieve and sustain the rep range.

Format: 6-minute core circuit

Instructions: 30 seconds per exercise. Complete all 6 exercises twice. (BW version is a less intense take on this finisher)

Duration: 7 minutes.

Instructions: Breathe slowly and let your heart rate come down. Spend the full time on each stretch and ease deeper only where you can stay relaxed.

Builds full-body strength through squatting, pressing, rowing, hinging and explosive hip drive. The alternating two-minute blocks keep the work clear and repeatable, while the core finisher adds trunk strength under fatigue. It fits Monday well by training strength, power and conditioning without turning the session into a leg-only workout.