Dynamic warm up using a lighter kettlebell than normal: Alternating clean to snatch – 10 on each side for 2 rounds, then:-
5 rounds with 60 secs rest between rounds:-
- Sledge hammer tyre strikes x 20 (10 per side)
- Kettlebell snatch right x 10
- Kettlebell snatch left x 10
Then:-
50 x sandbag zercher cleans x 50 in a few sets as possible
Finisher:-
Kettlebell single arm long cycle: works for 60 secs, rest for 60 secs for 4 rounds.
Qigong