HIIT 45:15 for 15 Kettlebell

HIIT
Circuit x 2

This block incorporates KB lifts and swings. Perform each exercise for 45s in a circuit format and rest 15s after each exercise for 2 rounds = 15 total minutes. For unilateral exercises, do the second side on the second circuit

LLT
KB Dead Cleans
time 60s
intensity 8
Tempo explosive
Rest 30s
Set Time Intensity Tempo Rest
1 60s h:m:s 8 RPE Explosive 30s (h:m:s)
2 60s h:m:s 8 RPE Explosive 30s (h:m:s)

30s each side

LLT
Long Arm KB Swings
reps 10
Set Reps
1 10
2 10
LMT
Alternating KB Swing with Side Step
time 60s
intensity 8
Tempo controlled
Rest 30s
Set Time Intensity Tempo Rest
1 60s h:m:s 8 RPE Controlled 30s (h:m:s)
2 60s h:m:s 8 RPE Controlled 30s (h:m:s)
LMT
KB Bentover Rotational Row
time 60s
intensity 8
Tempo controlled
Rest 30s
Set Time Intensity Tempo Rest
1 60s h:m:s 8 RPE Controlled 30s (h:m:s)
2 60s h:m:s 8 RPE Controlled 30s (h:m:s)

30s each side

LMT
KB Lunge to Side Press
reps 60s
intensity 8
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 60s 8 RPE Controlled 30s (h:m:s)
2 60s 8 RPE Controlled 30s (h:m:s)

30s each side

UMT
Zig Zag to Quick Feet w/ SL Landing
reps 60s
Tempo fast
Rest 30s
Set Reps Tempo Rest
1 60s Fast 30s (h:m:s)
2 60s Fast 30s (h:m:s)