For kettlebells I warmed up with a 16kg bell:
- Halos, 5 each direction.
- Hot Potato, 5 each arm.
- Slingshot, 10 each direction.
- Low Slingshot, 10 each direction
- Figure 8's, 10 total
- One-handed KB swings, 5 each arm
- 6 minutes of Turkish Getups using a 24kg bell, switching sides each rep, and I think I got 8 on each side, but I lost count while focusing on the movement.
- Two minute rest.
- 10 minutes of swings using a 24kg bell, two-handed, using a 30 second on/45 second off timing. I averaged 18 reps per work period and got 8 sets completed, plus one last rep on the last set before my timer went off, for a total of 145 reps (3480kg/7672lbs total volume).