Snatch / Burp / Squat KB Finisher + 4 min REGENERATE Sequence

Wow, we did a really killer finisher at the end of our workout this morning at FVT.

You’ll need a partner for this one, and a snatch – size kettlebell.

(Or, if you’re working by yourself, just set your timer, and rest an equal amount of time that it takes you to complete a round)

Snatch / Burp / Squat KB Finisher

Set your timer for 15 minutes. Partner one does the circuit; partner two rests. Partner two does the circuit, partner one rests.

How many rounds can you get?!? (my guys got 5 each)

– 3 KB snatches (per side)
– 6 burpees
– 9 KB goblet squats


At the end of our workout, we also did the following sequence from my new REGENERATE program – to help improve our flexibility / mobility, and enhance recovery for the specific muscles we hit during the session:

REGENERATE Hinge Sequence (version 2)

– Pigeon Pose (60 seconds per side)
– Downward Facing Dog
– Upward Facing Dog


Give that finisher and / or REGENERATE sequence a try, and let us know how you do!

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS – If you liked today’s workouts, I also recommend you check this out.

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes

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