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Dynamic warm up with a light kettlebell – swings, cleans & jerks, then:-
As many times through as possible in 3 minutes for 3 rounds resting 1 min between rounds:-
- 10 x kettlebell double arm swings
- 20 x mountain climbers
- 5 x close grip kettlebell push-ups
Repeat the same protocol with the following:-
- 10 x alternate kettlebell swings
- 10 x 24″ to 30″ box jumps
- 10 x sprinter lunges (5 each side)
Repeat again the same protocol with the following:-
- 10 x Kettlebell snatches (5 each arm)
- 20 x skaters
- 10 x kettlebell jerk or push press (5 each arm)
Finisher:- 50 x kettlebell double cleans or 100 x Kettlebell single arm swings