PENNY

Cardio and strength

Max heart rate: 157 BPM
Average BPM: 120
Zone: Orange
Calories burned in the session: 500+
Improved aerobic fitness and ability to sustain high-intensity effort for longer
Duration: 14 to 20 minutes

Warm-up

5 x jumping jacks
5 x thoracic rotation into a cross knee to elbow
Repeat on the other side
3 rounds

3 x alternating Curtsy lunge into arms overhead
5 x full hip circles
Repeat in the other direction

3 cycles of the warm-up

Workout

Half snatch
x 60

Jerk
x 50

Hang clean
Press
Overhead reverse lunge
x 40

Triceps push-ups
x 30

FOR TIME

Switch sides at will but complete each task before moving on to the next one.

Tags

chipper, clean, for time, jerk, lunge, push-up, short, shoulder press, single kettlebell, snatch