Warm-Up:
Swing:
Swing the kettlebell between your legs and up to chest height. 2 sets of 10 reps.
Deadlift:
With both hands, perform a standard kettlebell deadlift. 2 sets of 10 reps.
Main Set:
Rack Walk:
Hold a kettlebell in the rack position and walk for distance or time. 3 sets of 1 minute per side.
Overhead Walk:
Hold a kettlebell overhead and walk for distance or time. 3 sets of 1 minute per side.
Hand To Hand Swing:
Swing the kettlebell and switch hands each time it comes up. 3 sets of 15 swings.
Hand To Hand Snatch:
Snatch the kettlebell overhead and switch hands each rep. 3 sets of 8 reps per side.
Cooldown:
The Plank:
Hold a plank position for core stability. 3 rounds of 30 seconds.