Interval training full body workout



1a. Kettlebell Swings 
Stand with your feet outside hip width with your toes pointed out slightly and your shoulders retracted. Hinging back at the hips, let your arms swing back between your legs creating a pendulum. As your forearms touch your inner thighs "pop" your hips forward to drive the kettlebell forward and above the crown of your head. 
Sets: 3
Reps: 25

2a. Sandbag Pause Squat 
Sets: 3
Reps: 15
Stand tall with your feet hip width with your sandbag in rack position resting across the front of your shoulders and across your chest, keeping your elbows up in front of you as high as possible. Push your hips back and lower your tailbone toward the floor with your weight on your heels. As you reach parellel position hold the position for 2 seconds. Then pushing your heels into the ground drive your hips upward back to starting position.

3a. Burpee w/ Overhead Clap (bottom of rep) 
Sets: 3
Reps: 12
From standing position squat down placing your hands on the ground. Hop both feet back into plank position keeping your core engaged and your back flat. Lower your chest to the ground until you're completely on your stomach. Release your hands from the ground and, while keeping your head in neutral spine position, clap both hands above the crown of your head.  Return your hands outside of your shoulders, engage your core, and lift your body back to pushup position. Hop both feet forward at shoulder width while pushing your upper body back.  Return back to standing position and repeat.

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