Home floor · KB density
Kettlebell density 12
Gate: if the swing is not already theirs, run Band or Dumbbell instead.
The bell they already swing.
Other venue: Gym bay
Inputs
- One kettlebell they already swing
- Timer
Rounds
- If the swing is not already theirs, stop. Open Band or Dumbbell.
- If it is: 40s swing or goblet / 20s rest ×6.
Do not write a snatch sermon.
Chest pain, unusual shortness of breath, dizziness, or a known uncleared heart / metabolic / renal condition: stop. Get clearance. Unsupervised HIIT is not cardiac rehab.