Kettlebell "upgrades"

"Bottoms up, decrease base of support, change tempo, multi-directional"

do one round of these 'normal' exercises:

swings, cleans, lunge, abs, deadlifts, squats

Then...

1. swings b.u. (crossfit style)
   one hand with towel or glove (one min a side)
   fastest one minute (explosive/tempo)
   lateral swing (watch knees) (30 seconds a side)

2. clean b.u. (balancing)
  clean with one leg
  fast cleans
  cross-clean

3. lunge (b.u.-- in bridge pose)
lunge with blankets on feet
lunge jumps
around the world lunges


4. deadlifts (bridge)
one leg dead lifts
swings
dead lift airplanes or warrior III


5. goblet squats or mt. climbers
one leg squat dips or pistols
squat jumps
tornado squats

6. abs with bell up
one hand bell abs
criss-cross (faster)
dead bugs/plank table