Suitcase Deadlift to 180 Degree Squat Jump- 6x each side
Alternating Staggered Stance Bent Row-6x each side
Suitcase Deadlift to 180 Degree Squat Jump- Begin in a tall standing position with your legs hip width apart and your feet firmly rooted into the floor. Set the kettlebell just outside your right foot. Hinge at your hips, really focussing on sending your hips back behind you. Now bend your knees until you are able to reach the kettlebell with your right hand while still maintaining a flat back. Firmly grip the kettlebell. Keeping your shoulders and hips square, stand up with it. Your glutes and hammies will be the main drivers to extend your hips, bringing you back upright. Lower with control, releasing the bell. From this bottom position, explode up. Execute a 180 degree squat jump, landing with the bell just outside your left foot. Repeat. Complete a total of 12 lifts, or 6 on each side.
Alternating Staggered Stance Bent Row- Set up in a staggered stance with the your left foot forward. Position the kettlebell on the floor next to the inside of your left foot. Hinge forward about 45 degrees. Maintaining good spinal alignment and core stiffness, execute one row with your right hand. Firmly grip the kettlebell and pull. Lead with your elbow so the bell finishes in the pocket along your right rib cage. Lower with control. Switch your leg position and repeat on the other side. Complete a total of 12 rows or 6 on each side.