5 to 10 min dynamic warm-up using a light kettlebell – swings, cleans and half snatches, then:-
- Kettlebell single arm snatch – work for 60 seconds, rest for 30 seconds for 6 rounds
Then:-
- Barbell dead lifts – 3 sets of 8 to 12 reps at 50% max
Then:-
- Single arm elevated kettlebell dead lifts (go heavy) – 2 sets per arm of 16 to 20 reps
Finisher: Kettlebell Jump squats x40 in as few sets as possible
