Dynamic warm-up using a lighter kettlebell than normal: Swings, cleans and push-press. Then:-
“Kettlebell 200 Workout”
One round as fast as possible, with perfect form:-
- 30 x kettlebell double arm swings
- 10 x kettlebell Turkish get-ups x 10 (5 right, 5 left)
- 20 x kettlebell clean and jerk ( 10 right, 10 left)
- 40 x Kettlebell single arm swings (20 right, 20 left)
- 30 x sprawls or body weight squats
- 20 x kettlebell renegade rows
- 20 x kettlebell snatches (10 right, 10 left)
- 30 x kettlebell double arm swings
Finisher: Hindu push-ups x 50
Qigong
