http://www.bellstaekwondo.com/kettlebell.htm The ultimate 9 Minute Kettlebell Workout, Swings, Goblet Squats, L & R High Pulls, L & R Snatches, 20 seconds each with 10 seconds rest in between each exercise transition for 3 continuous sets. With a 24 kg Kettlebell that equates to lifting 8600 kg's.
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