- Place one knee on a bench and hold a kettlebell in a goblet position.
- Push your hips back while leaving your knee mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
- Hold kettlebells just above knees with slight bend in hips and knees.
- Explosively pull kettlebells to shoulders, catching it in a partial squat.
- Stand tall and press kettlebells overhead until arms are fully extended.
- Hold two kettlebells at shoulder height, palms facing inward.
- Squat down, then drive upward, pressing both kettlebells overhead.
- Lower kettlebells as you descend again, alternating arms each rep.
- Swing kettlebell between legs, then pull it up to rack position.
- Dip slightly, drive through legs, and press kettlebell overhead.
- Lower back to rack, then swing down for next repetition.
