JSarr and I worked out together yesterday doing a ladder of clean and presses, followed by 6 minutes of kettlebell swings.
The Workout:
Five clean and press ladders, up to three reps (go here to read more about what a ladder is).
Roll two dice to determine the number of minutes to do kettlebell swings at 70-80% effort.
I used a 20 lb. kettlebell. The kettlebell clean and press ladders are getting a bit easier for me, as I did a similar workout last week. I rolled a 6, so we did 6 minutes straight of kettlebell swings. I counted 100 kettlebell swings, and then took about 15-20 seconds off before hitting it again. I did 200 or 210 swings altogether. I lost track counting in the midst of it all. Today I am feeling it in the hamstrings.
How could you modify this if you don’t have a kettlebell? You can use dumbbells for the clean and presses. If you are careful, you can also use a dumbbell for the swings.
