I love any workout that (a) you can do in 9 minutes, (b) makes you feel like you're heart is going to bounce out of your chest, and (c) leaves you dripping with sweat. Here it goes:
9-minute conditioning circuit
one-arm KB swing R
one-arm KB swing L
one-arm KB clean R
one-arm KB clean L
one-arm KB snatch R
one-arm KB snatch L
3 sets: 20-second work set with 10 seconds of rest.
First and last set performed with a 20 lb kettlebell
Middle set performed with a 35 lb kettlebell
My back and legs didn't know what was going on and they were screaming for me to stop but I went another set to make them scream louder. They've stopped screaming now, but I'm not sure I'm going to be able to stand up out of this chair.