Dynamic warm-up using a lighter kettlebell than normal – swings, cleans and snatches, then:
“Kettlebell and Bodyweight Power Circuit”
5 rounds, ensure some recovery between exercises:
- Kettlebell snatch, 10 x right, 10 x left
- Hindu squats x 20
- Double kettlebell heavy swings x 10
- Burpees x 5 (full extension)
Core: Mace 360s and 10 to 2s
Finisher: Scorpion push-ups, 10 reps down to 1 prison workout
Restoration: Trigger point foam roller
