If you read the previous you will see why today was a quick kettlebell workout. Basically yesterday's strongman training kicked the crap out of me and today it was a struggle just to get going. With that in mind I kept the workout under control and shut it down a little early. If you are feeling fresh just add more volume to what I posted below.

Here is the in detail

•  Mobility Work
• joint circles and such to loosen up
• Body Weight Dynamic Warm-Up
• lunges, push-ups, hand walking, etc
• 1 Kettlebell Swing
• passing from hand to hand each rep
• 1 x 30 
• 2 Kettlebell Swing
• 1 x 20
• 1 Kettlebell Lever Curl
• grab the horns and curl the bell up with the weight away from your body
• 1 x 10
• 2 Kettlebell High Pull
• 1 x 10
• 1 Kettlebell Lever Curl
• 1 x 10
• 2 Kettlebell Bottoms Up Clean
• 1 x 20
• 1 Kettlebell Lever Curl
• 1 x 10
• 2 Kettlebell Clean
• 1 x 10
• 1 Kettlebell Lunge Pass
• pass the kettlebell under the leg as you step back
• 1 x 20
• Hindu Pushup
• 1 x 10
• 1 Kettlebell Lunge Pass
• 1 x 20
• Hindu Pushup
• 1 x 10

Here is a good video demonstrating double work. Personally I prefer to swing the kettlebells on the outside of my legs, but don't try that unless you know what your doing. A solid metal object swinging into your knee does not feel good, trust me.