Warm up with 10 mins of kettlebell swings, cleans, pulls and snatches using a lighter kettlebell than normal then:-
Complete 8 to 10 rounds with 30 to 60 secs rest between rounds:-
- Double Kettlebell or barbell cleans x 10
- Heavy sledgehammer tyre strikes x 10
Then:-
Kettlebell windmills, reverse windmills and double kettlebell windmills
QiGong
