Two-Handed Kettlebell Snatch
Place a kettlebell on the floor and, keeping your lower back in its natural arch, bend down and grab the handle with both hands. Explosively extend your hips and shrug your shoulders, pulling the weight up straight in front of your body and then flinging it overhead (but don’t let go). It’s important to let the momentum generated in your hips move the weight most of the way upward—don’t just stand up and do a shoulder press.
Get into pushup position, slightly wider than shoulder width. Now raise your butt up in the air so that the top of your head points toward the floor. Lower your body toward the floor while moving forward, as if you were trying to slip under the bottom of a fence.
One-armed Press with Knee Tuck
Hold the kettlebell at shoulder level with one hand and perform an overhead press. As you lower the kettlebell, bring your knee up so it touches your elbow. As soon as your elbow and knee touch, explosively press the kettlebell back over your head while simultaneously driving your foot back into the floor. Complete your reps on one side and then switch sides and repeat.
One-armed Dumbbell Row
Keeping your back arched, bend over at the hips and keep a slight bend in your knees. When your torso is parallel to the ground, grab the kettlebell and pull it to your side. Complete your reps on one side and then switch sides and repeat.
Hold the kettlebell between your legs and explosively extend your hips to swing it up to eye level. Be sure to keep your lower back in its natural arch as the weight swings back down.
Med Ball Lateral Shuffles
Have a partner toss a light medicine ball to you as you shuffle your feet from side to side (1) Catch the ball and throw it back to your partner while moving (2) Each catch and throw is one rep. Perform as many reps as necessary.