5 to 10 minutes dynamic body weight warm up – use a combination of sprinter lunges (forward & reverse), karaokes, skaters and butt kickers, then:-
Machine Kettlebell Workout, taken from an idea by Mike Mahler:-
Perform 8 rounds alternating between the following, resting 1 minute between each set:-
- Double kettlebell military press x 5
- Alternating kettlebell renegade row x 5 each side (1 second hold at the top of each rep)
Finisher: 50 x kettlebell snatches (25 per arm)
Kettlebell Renegade Row