Strength Training with a BRUTAL warm-up

Active stretches

Warm-up:

• kettlebell snatches 24k x 100
• NO rest (can't set the kettlebell down- you may swap hands, but it is done mid swing...continuous movement)
• time to beat 3 minutes 58 seconds

Workout:

• rope pull-ups with 16k kettlebell x 3
• rest 90-120 seconds
• 3 rounds
• kettlebell floor press (like a bench press only from the floor) 40k x 5
• rest 90-120 seconds
• 3 rounds
• kettlebell cleans 40k x 3 each side
• rest 90-120 seconds
• 3 rounds
• kettlebell get-ups 40k x 2 each side
• rest 2-3 minutes
• 3 rounds

Static stretches