Only one guy (frank and Beans as Spud has Dubbed him) showed up to KB class Thursday, so he got some special treatment. If you have just over an hour to whipp your butt and want a good workout....try this.
Set up as one circuit. I will use the weights Frank and beans used for example. 5 rounds of 10 reps each exercise with just enough rest between sets.
Single arm KB snatch: 32 kg
single KB squat: 32 Kg
overhead press: 28 Kg
Sumo Deadlift: 48 Kg
Now the fun.... 5 more rounds of 10 reps each exercise.
same exercises, but use double KB's
double KB snatch: 20 Kg
Double KB squat: 20 Kg
double overhead press: 16 Kg
Double suitcase deadlifts: 48 Kg
He was able to get the first 5 rounds done in 40 minutes and 2 rounds of doubles in an hour. If anyone can do better, be my guest.