Sorry about not having video, I upgraded my laptop to Windows 7 and my editing software won't run .

You'll need a pair of kettlebells, moderate for you. You will also need a much heavier bell and a long rope or chain and a way to attach the rope (tie it) or chain (big d-ring) to the kb handle.

Part I

This is a kb complex

With the 2 bells on the floor, handles up, put your hands on the handles with firm rooting into the floor. Jump the feet back so you are in a pushup position. Do a pushup. From the high plank position lift one bell off the floor and pull it to your hip. Set it down and repeat on the other side. The rows done this ways are called Renegade Rows.

After the rows rotate the kbs so the handles are parallel to your feet. Jump up so you are straddling the bells and do a double dead clean. From rack position squat, then stand up explosively and drive the bells straight overhead. The squat to overhead is a thruster. You should be squatting deep, hips below knees.

Bring the bells back to rack then set them on the floor and repeat for 10 total reps.

Part 2

Sit on the floor and pull the bell to you using a hand over hand pull on the rope. Sit up tall, brace the abs and rotate through the waist in addition to pulling with the arms. The entire core gets worked.

Once the bell is between your legs get into a low crouch position with your hands on the bell near, but not on, the handles and drive from the legs. Push the bell down the floor keeping the hips low to the ground.You'll feel this in your quads.

Repeat the pull/push 5 times. If it isn't hard enough, tie in a 2nd bell. Doing it with 2 bells on the rope is way fun!

Do the entire workout 3 times as quickly as you can with good form.

Most of the guys used 16k on the KB complex and 40k on the pull/push.

Enjoy! 

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