Elite Finale

The king of conditioning lifts. Power, lungs, grip, mental toughness - all at once.

1. 1.Start like a one-arm swing
2. 2.Pull the KB high and punch your hand up through it
3. 3.Lock out overhead in one fluid motion
4. 4.Don't bang the wrist - punch through, don't curl over
5. 5.Lower with control back to the swing

Full-body conditioning in one rep. Builds work capacity, mental grit, and burns serious calories.

1. 1.Drop your hands to the floor, kick feet back to a plank
2. 2.Chest to floor (or a controlled push-up)
3. 3.Hop or step the feet back to your hands
4. 4.Stand and jump with arms overhead, light clap if you like
5. 5.Land soft, straight into the next rep - find a sustainable rhythm

Squat + press in one move. Fastest way to spike heart rate while building total body strength.

1. 1.Start in the rack
2. 2.Drop into a full goblet/front squat
3. 3.Drive up explosively - use the leg drive to launch the press
4. 4.Lock out overhead at the top of the stand
5. 5.Lower back to the rack and into the next squat