5 to 10 min dynamic warm up using a lighter kettlebell than normal – swings, cleans and presses, then:-
As many rounds as possible in 12 mins with perfect form:-
- 20 x kettlebell single arm swings (10 per arm)
- 20 x alternate kettlebell renegade rows (10 per arm)
- 10 x kettlebell clean and press (5 per arm)
- 10 x kettlebell racked squats
- 10 x kettlebell push-ups
Finisher: 20 x handstand wall walk-ups in as few sets as possible
Qi Gong
