Dynamic warm-up using a lighter kettlebell than normal:- single arm swings x 5, cleans x 5, clean & presses x 5 – left and right. Rest 30 secs and repeat for a total of 3 rounds, then:-
“5 x 5 pressing”
5 reps per arm for 5 rounds with minimal rest:-
- Kettlebell military press
Rest 2 minutes then repeat with the same protocol with:-
- Kettlebell push-press- go heavy
Rest 2 minutes then:-
4 rounds, resting 1 minute between rounds:-
- Kettlebell renegade rows x 16
- Push-ups on kettlebells x 12
Qigong