5 minute dynamic warm up using a lighter kettlebell than normal – swings, cleans, presses & snatches, then:-
“Swing Fest”
Double arm kettlebell swings x 20 of each with increasing weight and no rest, example:-
- 20 x 16kg
- 20 x 20kg
- 20x 24kg
- 20 x 32kg
- 20 x double 20kg
Rest 2 mins, then repeat up to 3 times
Finisher:- Push-ups – prison workout, 10 down to 1
QiGong