• 30 second countdown to get ready • Warm-up repeat 6 times (total 6 minutes) ◦ 40 seconds skipping ◦ 20 seconds rest • 4 minutes of dynamic stretching and mobility work • 30 second countdown to get ready • 5 rounds of (total 15 minutes) ◦ 6 x 10 seconds (1 minute in total) 1. 0 to 10s Dead swing clean and stay in rack 2. 11 to 20s Squat and stay in the bottom position 3. 21 to 30s Come out of the squat and stay in rack 4. 31 to 40s Press and keep overhead 5. 41 to 50s Lower and stay in rack 6. 51 to 60s Drop back to dead ◦ 1 minute of double arm kettlebell swings ◦ 1 minute of rest • 4 minutes of stretching and mobility work • 5 rounds of (total 10 minutes) ◦ 6 x 5 seconds (30 seconds in total) 1. 0 to 5s Dead swing clean and stay in rack 2. 6 to 10s Squat and stay in the bottom position 3. 11 to 15s Come out of the squat and stay in rack 4. 16 to 20s Press and keep overhead 5. 21 to 25s Lower and stay in rack 6. 26 to 30s Drop back to dead ◦ 30 seconds of double arm kettlebell swings ◦ 1 minute of rest • Stretch and cool-down Just a small preview of our #kettlebell #strength workout for the Caveman Inner Circle. Join us for the full details. For beginners to advanced with progressions and regressions. Exclusive and private group to learn and get access to the full raw workout video so you can work out to it and ask questions in the group. http://bit.ly/caveman-inner-circle To be Caveman one has to live by the Cavemantraining Protocols. Following are the protocols that govern our training for life. Cavemantraining. https://www.cavemantraining.com/cavemantraining-protocols/ Get notifications about the best workouts → http://www.youtube.com/user/executiveresults?sub_confirmation=1 Buy the best kettlebell training and kettlebell workout books on Amazon https://amzn.to/2qePzfv Join the Cavemantraining™ community https://www.youtube.com/channel/UCBRlDOmwDoptO7LrdlUhs0g/join Online education, ebooks, and more http://www.cavemantraining.com Book for kettlebell beginners → http://www.cavemantraining.com/shop/ebook/kettlebell-training-fundamentals-ebook/ Safety first → https://www.cavemantraining.com/read-before-doing-our-workouts/ Post feedback, ask questions, please like and share. Reddit → https://www.reddit.com/u/cavemankettlebells Facebook → https://www.facebook.com/Cavemantraining Instagram → https://instagram.com/realcavemantraining/ ... https://www.youtube.com/watch?v=SsgQt88MsLg

In this video, I explain the technique for the exercises in the warm-up for the main workout. This is an intense kettlebell cardio workout that comes with: - Introduction - Warm-up technique - Workout technique - Follow-along warm-up - Follow-along workout - Follow-along stretching/cooldown Make sure to check out the full details for this workout here https://go.cavemantraining.com/quicksilver #workout #cardio #kettlebell ✅ Join our private online group for some of the world's best kettlebell coaching, weekly kettlebell workouts, and a library of over 150 full sessions. ?? → https://go.cavemantraining.com/cic ******************************** ✅ SHOP for kettlebell books, courses, videos, workouts, and more → https://www.cavemantraining.com/shop ******************************** ✅ Buy the best kettlebell training and kettlebell workout books on Amazon → https://amzn.to/2qePzfv ******************************** ✅ Join the Cavemantraining™ community → https://www.youtube.com/channel/UCBRlDOmwDoptO7LrdlUhs0g/join → https://go.cavemantraining.com/social ******************************** ✅ SUBSCRIBE to our newsletter → https://newsletter.cavemantraining.com/ ******************************** ✅ Get notifications about the best workouts → http://www.youtube.com/user/executiveresults?sub_confirmation=1 ******************************** ✅ Book for kettlebell beginners → http://www.cavemantraining.com/shop/ebook/kettlebell-training-fundamentals-ebook/ ******************************** ✅ Safety first → https://www.cavemantraining.com/read-before-doing-our-workouts/ ******************************** ? Post feedback, ask questions, please like and share. ? ... https://www.youtube.com/watch?v=ni25ugIRa1Y