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Warm up using D.R.O.M. and some squats or deadlifts with the kettlebells that you will be using. Try 5 front squats and hold the last Goblet style for a couple of breaths. When you feel warmed up properly, begin the session. You don't have to use the kettlebell weights that i did but you need 2 kettlebell, one heavier than the other.
24k swings 10 left, 10 right, brief rest then 32k 2 handed swings x 20. Repeat this 5 times = 200 swings
Heavier bell- 32 k Swings, 5 left, 5 right x 10 sets =100 swings
300 reps finished, Now go eat!
For information on this workout feel free to contact firstname.lastname@example.org