At your own pace, do 10 rounds of 10 reps of each movement.

Focus on technique, and use a heavy bell!
  1. Kettlebell swings
  2. 1 kettlebell racked squat 
  3. Push ups, hindu or divebomber push ups 
  4. Pull ups, ring rows or 1 arm rows 5/5 
  5. Hanging knee raises, or knees to chest 

You may not get as deep as the Milkman, but do your best!

Keep the bell deep in your hand, elbow in as tight to the body as possible, weight on your heels!

If you are having a hard time keeping your heels down, it may be the shoes.  If you are wearing running shoes or something similar, take them off.  Get yourself a pair of flat-soled shoes like Chuck Taylors.

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