Name: Playbook - Kaysi Marshall - 10 Rounds for Time - KB
Uploaded: 2024-01-07T19:56:04.074Z
Duration: 30 min
Description: 10 Rounds for Time - KB

10 Rounds For Time:
10x HRPU
20x KB Swing
30x Walking Lunge

Rest as needed, try to complete each round unbroken only resting after a full round.

Sub a DB for KB on the swing if needed.

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position
- Make sure your hips lift and lower with your chest and shoulders
- Keep your core braced, glutes/quads engaged

HRPU

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swing

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
-Keep your knee in line with your toe and try to step through to the next rep

Walking Lunge

10 Rounds For Time

10 Rounds for Time - KB

Lisa

DB + Cardio

Maryna_J

Rowing + Core

Aimee

Great workout Kaysi as always! This app is perfect when you’re out of town:)

Erika

Cardio + Core

Molly

ANDREA Keefer

Squat + Row Countdown

Another awesome workout. The app is perfect for vacation. Thanks KMF

Annette Shaffer

Ascending Ladder - Deadlifts + Bike

Awesome workout in hotel gym. Perfect! Burpee to tred got spicy

30 Minute AMRAP

Anthea

DB + Bench Intervals

Erin

Amazing. Oh how Kaysi has me loving and hating these all at the same time! 

https://kaysimarshallfitness.com/

Trupti

30 Minute AMRAP - DB

Claudia Howell

Love this workout - I went heavy for part 1…. 🥵 got really spicy!

Kaysi

DB METCON

If you had a rough week and just need a quick win, this is it.

I loved that workout! 😃 Quick and spicy 🌶 that final round! 🙌🏻

Weight Plate Metcon

This is such a good 45 minute workout. Wow! Good to be back on the rower.

Jenna

45 minute - DB AMRAP

Great way to start the day! Got challenging at the end 🥵

3 Part Mash-Up

Rebecca

DB Metcon (+ running)

Descending Ladder

Very good full body. Did five rounds but went a little over 30 minutes.

Rowing + DB - 30 Minute AMRAP

Oonagh

My favorite way to use an hour in the gym! This is a must try! 🙌🏼🥵

10 Rounds for Time - KB

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