Today we’re going to hit a variety of movements in a unilateral fashion. In the warmup, keep your arms straight and shoulders low for the band pull-aparts. Remember, burpees mean chest and thighs hit the floor and feet leave the floor. 

For the meat and potatoes, we used a 44lb kettlebell. You’ll want to use the same kettlebell for each exercise (if you can). You’ll only need one and you’ll complete a round on one side before moving to the other. That means 4 rounds on EACH SIDE for 8 total rounds. Don’t stop moving during this one. Left then right, just like walking.

Hint: SA is "single arm," and KB is "kettlebell."

“All progress takes place outside the comfort zone.” Michael John Bobak


  • 3 rounds:
    • 30 Seconds Banded Pull-Aparts
    • 30 Seconds Hollow Body Holds
    • 30 Seconds Superman Holds
    • 30 Seconds of Burpees 


  • 4 rounds each side:
    • -10 Single Arm Kettlebell Bent Over Rows
    • -5 Single Arm Kettlebell Snatches
    • -10 Single Arm Kettlebell Front Rack Step Back Lunges
    • -5 Single Arm Kettlebell Push-Presses
    • -10 Single Arm Kettlebell Front Rack Squats


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