Warm up with Indian Clubs, Kettlebell halos and kettlebell arm bars, then:-
Kettlebell long cycle (clean & jerk) – work for 40 secs, rest for 20 secs for 10 to 12 mins. Use double or single kettlebells changing arms each working set for single kettlebells.
Then:-
Push / pull workout:-
10 reps down to 1, alternating between:-
- Push-ups – regular or ring push-ups
- Ring body rows
Qigong
