Warm up with some light kettlebell practice – swings and cleans, then:-
Work for 15 secs, rest for 15 secs for 12 minutes (24 working sets):-
- Kettlebell clean and press – change arm each working set but advanced use double kettlebells – goal = 4 to 5 reps per working set with perfect form
Finisher: Powerwheel roll outs x 60 in as few sets as possible
Qigong