Single kettlebell strength flow

Saturday Strength!

Let’s get warmed up with a two round kettlebell warm up while working on our kettlebell basics.

Round 1 warm up:

• kettlebell swings 10 ( second round 4/4 one handed swings)
• push ups 10 ( second round 8 half burpees)
• Kettlebell high pulls 10 (second round 4/4 cleans)
• Two handed press 5 (second round 4/4 one handed press)
• Goblet squat 5 ( Second round 4/4 split squats)
• Thrusters 5 (second round kettlebell snatch 4/4)
• One arm row 5/5 (second round 4/4)
• Jumping jacks 15
• Bicycles 15

You will ladder up in weight with each set.

You will perform 5 sets as a circuit.

• 5/5 swings
• 10 push-ups(any variation)
• 5/5 cleans
• 5/5 press
• 5/5 squat
• 10 ring rows or pull-ups or 1 arm rows
• 5 walkouts or 5-10 Power Wheel roll outs

Round 1 start with a moderate weight  kettlebell and each round try to increase the weight

For example round 1 16, round 2 20, round 3 24, round 4 28, round 5 32 kg

Let us know what weight bells you used for this!!

Have a great weekend!