THE PACE MAKER PROTOCOL—Week 1 Workout 1

Workout: THE PACE MAKER
High-intensity cardio with strength
Kettlebell: Single
Week: 1
Workout: 1

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Warm-up
Hip hinge into squat
1 minute
Alternating thoracic rotation and reach into arms overhead
1 minute
Double arm hip hinge swings
1 minute

2 rounds

Workout

Task 1
30 seconds single arm swings on one side
30 seconds single arm swings on the other side
30 seconds full snatch on one side
30 seconds full snatch on the other side
30 seconds overhead reverse lunge on one side
30 seconds overhead reverse lunge on the other side

Repeat 6 rounds
Makes a total of 18 minutes

Task 2
Finish with 2 minutes of push-ups

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