Warm up with kettlebell swings, cleans and presses with a lighter kettlebell than normal, then:-
Perform 10, 15, 20, 15 and 10 reps alternating between the following:-
- Kettlebell single arm swings – reps are for both left and right
- Kettlebell renegade rows – reps are for both left and right
Then:-
- 100 metres Kettlebell farmer walk – go heavy
- 100 metres kettlebell racked walks
- 100 metres waiter walks (kettlebell lock-out) – 50 metres per arm
Qi Gong
