Amazing 12

Press 3 times/week
start with 2 kettlebells that you can press for 10 reps
volume stays the same throughout the whole programme 50 reps
time to complete the workout stays the same 10 minutes
begin by 5 reps EMOM, goal is to reduce the number of sets to 3, then restart
with heavier bells
wave as follows:
o 10 sets
o 9 sets
o 8 sets
o 9 sets
o 8 sets
o 7 sets
o 8 sets
o 7 sets
o 6 sets
o 7 sets
o 6 sets
o 5 sets
o 6 sets
o 5 sets
o 4 sets
o 5 sets
o 4 sets
o 3 sets

Squat 3 times/week
start with 2 kettlebells that you can squat for 10 reps
volume stays the same throughout the whole programme 50 reps
time to complete the workout stays the same 10 minutes
begin by 5 reps EMOM, goal is to reduce the number of sets to 3, then restart
with heavier bells
wave as follows:
o 10 sets
o 9 sets
o 8 sets
o 9 sets
o 8 sets
o 7 sets
o 8 sets
o 7 sets
o 6 sets
o 7 sets
o 6 sets
o 5 sets
o 6 sets
o 5 sets
o 4 sets
o 5 sets
o 4 sets
o 3 sets