Warm up with swings and snatches using a light kettlebell, then:-
Complete 20, 15, 10 and 5 reps alternating between the following for time (please note reps are per arm = 200 in total):-
- Kettlebell single arm snatch
- Kettlebell Renegade row
Then:-
10 to 15 minutes kettlebell free practice
QiGong
Kettlebell Renegade Rows