3 x 10/10, build

GOALS + GUIDANCE: Holding a dumbbell in each hand, move slowly through 10 reps on one leg, then 10 reps on the other. Take 2 minutes between sets, ideally increasing your dumbbell weight each round.

10-8-6-4-2 KB Cleans/Side
15/12 Cal Bike

MCx: 53/35
MAx: 35/26, 12/9 cals
MVx: 26/18, 9/6 cals

GOALS + GUIDANCE: Choose a kettlebell weight that feels challenging but allows for unbroken, smooth, and controlled reps. The bike is where you’ll make or break your workout. Settle into a strong but sustainable pace that lets you recover your grip without losing intensity. Keep transitions fast, and aim to keep steady rpms through the descending ladder. Target 10 minutes.