Warm-Up:
The Plank:
Hold for 20 seconds to engage the core. 2 sets.
Hip Flexor Stretch:
Perform the stretch to prepare the hip flexors. 2 sets each side.
Main Set:
Snatch:
From a swing, bring the kettlebell directly overhead in one motion. 3 sets of 6 reps per side.
Clean:
Pull the kettlebell to your shoulder, flipping your wrist to catch it softly. 3 sets of 8 reps per side.
Suitcase Carry:
Hold a kettlebell like a suitcase and walk. Focuses on oblique stability. 3 sets of 1 minute per side.
Goblet Squat:
To improve hip mobility and lower body strength. 3 sets of 10 reps.
Cooldown:
Farmers Walk: This helps in recovering while working on grip and shoulder stability. 2 rounds of 30 seconds.