Thoughts and discussion on kettlebell training, strength and conditioning, Olympic lifting, fat loss, getting healthy and fit, NMT, core training, Pilates, mobility and anything else that goes with the above.
Warm up using D.R.O.M. add some light (16k) weighted goblet squats.
A pyrimad up of 1 - 5 weighted box pistols, alternate sides 1 left, 1 right, 2 left, 2 right, etc.... do two 1 - 5 pyramids.
1 - 5 pyramid of ring pull ups mixed with double kettlebell presses (or push press), jog and 5 x plyometric jumps
eg: 1 pull up, 1 double clean and press, 100 meter jog, then 5 x plyometric jumps,
2 pull ups, 2 double clean and press, 100 meter jog, 5 x plyo' jumps...... up to 5 do twice.
Now go eat!