The Intermediate

-Perform prescribed primer (warm up)

-Use 2 kettlebells that you can press 10 times

-Set a timer for 20 minutes

-Perform 5 cleans, 5 presses and 5 squats

-Perform these 3 days a week for 8 weeks

-2 days a weak keep your heartrate at 180 minus your age for the 20 minutes

-1 day a week see how many rounds you can get by going all out