10 alt. step back lunges 2 x 15/22.5kg
10 KBS 16/24kg
10 burpees over KB

Build sustainable conditioning with simple, repeatable movements
Develop lower-body endurance, posterior chain strength, and aerobic capacity
RPE 7–8: Steady, challenging effort for the full 20 minutes
Find a rhythm you can maintain from start to finish
Keep transitions short and avoid unnecessary breaks
Strategy:
-Step-Back Lunges:
Stay tall and balanced
Move smoothly from leg to leg
-Kettlebell Swings:
Aim for unbroken sets
Generate power from the hips, not the arms
-Burpees Over KB:
Keep moving continuously
Stay low and efficient over the kettlebell
Target
Most athletes: 8–12 rounds
Advanced athletes: 12+ rounds with consistent pacing

💡 Coach note:

This workout rewards rhythm, not rushing.

👉 "Move continuously. Let consistency do the work."