“20/15/10/5”

10 minutes joint mobility warm up and calisthenics, then:-

Perform 20 reps of each exercise, then 15, then 10, then 5:-

1. Kettlebell single arm snatch or swing (reps are per arm)
2. Kettlebell renegade row or upright row (reps are per arm)
3. Squat jumps or Hindu squats

Finish with Qigong