Dynamic warm-up for 5 to 10 mins using a lighter kettlebell than normal – swings, cleans and presses, then:-
A: Kettlebell single arm clean:-
Perform 5 cleans on the right, switch hands and then 5 on the left. Then 4, 3, 2, 1, 1, 2, 3 , 4, 5. Repeat again starting from 5. DO NOT put the kettlebell down, rest and relax in the rack position. Total reps = 120
Rest 2 mins, then:-
A: Kettlebell single arm press or push press:-
Perform 5 presses on the right, switch hands and then 5 on the left. Then 4, 3, 2, 1, 1, 2, 3 , 4, 5. Repeat again starting from 5. DO NOT put the kettlebell down, rest and relax in the rack position. Total reps = 120
Finisher: Handstand wall walk-ups x 15 in as few set as possible:- toes on wall, walk to handstand until your nose touches the wall, walk back down = 1 rep.
Kettlebell Rack