5 to 10 min dynamic warm-up using a lighter kettlebell than normal – swings, cleans and clean and press, then:-
- Kettlebell clean and press ladders 3 x (1,2,3,4, 5…) – left and right using your ‘regular’ weight, e.g. 24kg
Then:-
- Kettlebell clean and press ladders 3 x (1,2,3,) – left and right using your a heavier weight e.g. 32kg
Core: 50 x Powerwheel / rings roll outs in as few sets as possible
Finisher: 100 x kettlebell single arm swings (50 left, 50 right)
QiGong
