Squat Pick-Up- :30
Half-Kneeling Kettlebell Halo- :30
Squat Pick-Up- Stand tall with the bell positioned between your feet. Hinge maximally through your hips and knees, squatting down to pick up the kettlebell. Grip it firmly with your left hand, keeping your back flat and your shoulders square. Stand up with the bell. Now lower it back down to the ground in the same fashion. This time, power up without the bell. Execute one squat jump. Now rinse and repeat, picking up the kettle bell with your right hand. Continue for a total of 30 seconds.
Half-Kneeling Kettlebell Halo- Set up in a half kneeling position. Dig your back toes into the ground behind you, squeeze your glutei and open up the front of your kneeling hip. Brace through your core. Hold the kettlebell “bottoms up” by the horns in front of you. Now “halo” the bell around your head. Grip the bell tightly, stabilize your trunk and challenge your shoulder’s range of motion. The bell should be right side up when it is behind your head, and bottoms up when in front. Reverse directions every rep or two. Continue for 30 seconds.