GEAR: Big Dumbbell, Kettlebell(s)

Smart training, elevated. TOTAL LIFT, the signature strength and conditioning class blends diverse modalities—from resistance work to agility drills—to sculpt a strong, balanced, and resilient body. Designed to challenge, curated to empower, and always delivered with premium attention to form, flow, and feel.

LADDER:

10 Rainbow Squat
100 Mountain Climbers

10 Anterior hold Good Morning Squat Stand
90 High Knees

10 Goblet Lunge Front Kick Lunge Switch
80 Lateral Jumps

10 Lateral Lunge Halo
70 Ski

10 1/2 Burpee Pushup SidePlank
60 Bicycle Crunch

10 Dead KB Clean Press or Single Arm Snatch (alt)
50 KB Squat Drop

10 KB Lunge Palm Snatch Squat Lunge Switch Hands
40 KB Russian Twist

10 KB Sternum Press Booty Lift
30 x men sit up

10 KB Kneeling around the world palm snatch
20 KB Overhead Carry

10 KB Swings
10 Donkey Kick

Repeat

Then Repeat only strength drills (no ladder)