Dynamic warm up using a lighter kettlebell than normal – swings, cleans & presses, then:-
Complete the following for time (aim <10 mins) with perfect form – there should be no rest between exercises or sets – this is high intensity!
Set 1: 1 x Double Kettlebell clean & press /2 x push ups/3 x sit-outs
Set 2: 2 x Double Kettlebell clean & press /4 x push ups/6 x sit-outs
Set 3: 4 x Double Kettlebell clean & press /8 x push ups/12 x sit-outs
Set 4: 8 x Double Kettlebell clean & press /16 x push ups/24 x sit-outs
Set 5: 4 x Double Kettlebell clean & press /8 x push ups/12 x sit-outs
Set 6: 2 x Double Kettlebell clean & press /4 x push ups/6 x sit-outs
Set 7: 1 x Double Kettlebell clean & press /2 x push ups/3 x sit-outs
Finisher: Jungle Gym / rings “skin the cat” x 15 in as few sets as possible
Cool down with Eischens Yoga or Indian Clubs