Workout: Kettlebell Blitz

KB = Kettlebell

Warm Up: 10 minute Row (minimum 2000m)

3 rounds of:

10 x two arm KB swings

5 x 1 arm KB swings (L/R)

(take 30-60 second rest after completion of 3rd round)

3 rounds of:

10 x KB front Squat (hold kettlebell horns at chest height)

(take 30-60 second rest after completion of 3rd round)

3 rounds of: 

10 x KB Power Clean & Press

(take 30-60 second rest after completion of 3rd round)

Complete for Time:

5 Burpees : 1 KB Press Up (i.e. perform full pressup on kettlebell horns)

4 Burpees : 2 KB Press Up 

3 Burpees : 3 KB Press Up 

2 Burpees : 4 KB Press Up 

1 Burpees : 5 KB Press Up 

(30-60 second rest)

10 Burpees : 2 KB Press Up (i.e. perform full pressup on kettlebell horns)

8 Burpees : 4 KB Press Up 

6 Burpees : 6 KB Press Up 

4 Burpees : 8 KB Press Up 

2 Burpees : 10 KB Press Up 

Then Finish with Max Rep Chin-Ups (underhand grip)

Feel free to substitute with Dumbbells, if you have no kettlebells to hand.