21 Kettlebell Swings
400 meter run
What is the Kettle Bell Swing? First, pick up the kettle bell like a deadlift with your hips back and slightly above your knees and shoulders past your wrists. Get ready to swing by dipping slightly keeping your hips back and weight of your body on your heels. As the Kettlebell swings upward, keep your back flat and head forward. You really need to open your hips abruptly until the KB swings right overhead, it’s the same idea as jumping onto a box the way your hips explode up. At this point, engage your core to stop the kettlebell from swinging behind you, and thrust it back down to your starting position. At any moment in the KB swing, don’t bend your back.