One of my favorite workouts:
Warm Up: mobility and dynamic movements
Get Ups - Alternating sides, one right one left
3R/3L with a warm up weight (ex: 12K)
3R/3L with a slightly heavier weight (ex: 14K)
3R/3L with a slightly heavier weight (ex: 16K)
Focus on perfecting form and technique. Stay mentally with each movement.
Kettlebell Swings - Two hands and One hand. Rest as long as needed between each group.
20 two hand swings (ex: 24K)
15 two hand swings (ex: 28K)
10 two hand swings (ex: 32K)
One hand ladder swings (5R5L,4R4L,3R3L,2R2L,1R1L, 30 total) (ex: 16K)
10R/10L (20 total) One hand swings (ex: 18K)
Twice through totals 190 swings.
Weights are shown as an example only. Use whatever weight you are comfortable with.
Don't forget to foam roll and stretch
Have a good workout!
Useful practical information and a workout or two...