kett press each arm 6 reps 24 kg
one leg calviar getups with 24 kg each leg 14 reps
shurgugs with kett 24 kg 19 reps each arm
cleans with negative biceps curl x 5 reps
one leg lunges sqats x 6 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket x 14 reps
back row ket x8 each arm
oblique twists each sides x14 reps and bends with kettlebell
shoulders bend row x 6
all x2 rounds
plus 35 min running with minimal running exercises
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