# Volume & Tension (Copy)

Get ready to feel powerful from head to toe! This session pairs explosive kettlebell work with solid strength movements to build full-body strength and athleticism — you'll finish feeling accomplished and energized.

## Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 10 Hip Circle
- 1 × 10 Shoulder Circle
- 2 × 10 Bodyweight Squat
- 2 × 8 Deadlift - Kettlebell

## Main Workout

- 4 × 8 Swing - Dumbbell
- 4 × 6 Squat (Goblet) - Kettlebell
- 3 × 8 Deadlift (Romanian) - Barbell
- **Superset · 3 rounds**
  - 8 Bench Press - Dumbbell
  - 8 Row (Bent-Over) - Dumbbell
- **Superset · 3 rounds**
  - 12 Lateral Raise - Dumbbell
  - 12 Face Pull - Resistance Bands
- 3 × 8 Pull-Up

## Cool Down

- 1 × 45s Child's Pose
- 1 × 40s Hip Flexor Stretch
- 1 × 40s Seated Hamstring Stretch
- 1 × 30s Chest Doorway Stretch
- 1 × 10 Thoracic Rotation