Set your Gymboss Interval Timer for 35 seconds work and 30 seconds rest. You will complete 3 rounds of the above circuit.With Kettlebell Deadlifts you can go as heavy as you can with low reps. In 35 seconds with a heavy KB shoot for 6 or 7 reps.
Below is a another way to perform Lunges. Hold a KB bottoms up, press it overhead, keeping your elbows up extend your arms down placing the KB between your shoulders. Look straight ahead and do alternating Lunges.
On the Rings you will hook your feet, keep your back flat bring your knees to you chest. Then stay tight while pushing your legs back into the plank position and repeat.
Double Cleans from the dead position. Place the KB's back between your heels. Sit back and look forward as you grab the handles. Rotate your hands so your knuckles are almost facing each other. Drive your hips as you stand up keeping your elbows glued to your sides. Tense the glutes at the top. Lower to the floor, reposition and drive your hips again. Great explosive exercise.
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