Dynamic warm up, using a lighter kettlebell than normal; swings, cleans and jerks, then:-
Work for 30 secs, rest for 30 secs for 12 to 15 minutes, the goal is perfect form throughout:-
- Double kettlebell long cycle
Then:-
- 10 minutes Kettlebell Turkish get-ups
Finisher: 100 x kettlebell swings
QiGong
Old School Kettlebells