Kettlebell Deadlift- 10x
Front to Back Squat Jump- 10x
Kettlebell Swing- 10x
Kettlebell Deadlift- Set up with your legs hip width apart and the bell positioned between your feet. Hinge at the hips and then bend your knees as much as you need to in order to address the kettlebell with a flat back. Grip the kettlebell with intention, to engage your lats and upper back. Now powerfully drive your hips forward to standing, picking the kettlebell off the floor. Reverse the movement to lower the bell back down to the ground with control.
Front to Back Squat Jump- Sink down into a squat position. Explode up and jump forward. Pay special attention to your landing. Sink into a squat to absorb the impact and load for your next jump. Take two jumps forward followed by two jumps back.
Kettlebell Swing- Set up with the kettlebell about 12-18 inches in front of you. Hinge through the hips and reach for the bell. Keeping your shoulders pulled down into their sockets, tip the bell towards you and grip the handle. Hike the kettlebell, pulling it through your knees. Now engage you glutes and drive your hips forward to a standing position. Root through your feet and let the bell float up between hip and chest height. You should be braced in a standing plank position. Now pull the kettlebell back between your legs, hinge through the hips and repeat the movement.