Me and three of my friends and coworkers squeezed in a kettlebell workout today on our lunch hour. The session was a mix of instruction and workout. Before each movement, I reviewed the proper form with everyone and after a few practice reps/sets we moved it to a timed set. Here's what my workout looked like...
Warmed up with some joint mobility.
Swing: 12 kg - 5/5
Clean: 12kg - 4 minutes
Push Press: 12kg - 3 minutes
Snatch: 12kg - 2 minutes
LC Squat: 12kg - 5/5
Hot Potato: 12kg - didn't count
Windmill: 12kg - didn't count
Cooled down with plow, seal walk, tripod, seated twist, rabbit to camel and forward fold.
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