I warmed up using tips from “Kettlebells 101″ dvd. This consisted of 2 rounds of 10-15 reps of Figure 8’s, Halos, Goblet Squats, Deadlifts, Overhead Squats, Half Swings, Slingshots and some High Pulls, all with a light kettlebell.

With the 24 kilo kettlebell, I did 6 rounds of kettlebell swings for 30 seconds followed immediately by 30 seconds of box jumps on a 24″ plyo box. I got at least 15 swings each round. Total time, of course, was 6 minutes.

Following a rest, I did 5/5 snatches with the 24 kilo bell and switched to this:

3 rounds of high pulls alternating with snatches; 10 of each for each arm and a total of 60  for each of the two exercises.

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