Kettlebell and bodyweight workout

Stretch

Warm-up:

• kettlebell snatches 16k (as many reps as you can get with good form in 5 minutes)
• reps to beat: 131
• Rest 3-5 minutes

Workout:

• kettlebell presses (single arm military press) 32k
• 5 ladders of three rungs (one ladder = 1 rep each side, 2 reps, 3 reps for a toal of 6 reps each side)
• Rest as needed
• time to beat: 26 minutes (total reps: 60 or 30 each side)
• single arm kettlebell rows 24k x 20 each side

Core

• plank (hardest version you can perform) for 1 minute and 30 seconds
• farmer's hold (hold kettlebell in one hand and do not allow body to lean) 48k for 30 seconds
• repeat 3 times

Stretch