So we tried this in class for the first time last week, and it worked out quite well. We were able to maintain the tension of the bottom up drills, and at the same time, get our heart rate elevated adequately. This seems to be another great way to improve strength and drop the bodyfat all at the same. Kettlebells never cease to amaze me in their versatility! So here ya go, join the club:
1 Bottom Up Getup into 10 One arm snatches: Complete on 1 side, then move to the other side. Repeat back and forth 3-5 times.
5 Bottom Up Cleans and Press, decending down to 1....
Pair that up with,
10 One arm swings: Just like the flow drill above, complete on 1 side, then move to the other side. Repeat back 1-2 times.