KB Stuff

Airdyne Warm-Up

 3 Rounds of
 5 reps each side of
4 push ups on the KB
3 Bent over row
2 Squats
1 OH press
rest 1:30 between rounds

then







3 times
5 Rounds of Flow work each side of
One Arm Swing
Clean to Squat
Snatch
Beast to 
Side Kick through

Here are the illustrations of the last two movements which were harder than I expected.

Ended with some Windmills, side bends, ab work and figure 8's