Flow type workouts are unique to kettlebell and body weight alone. There is simple no other workout device that allows you to do it. In the Kettle-Jitsu system, flows are a combination of several exercises or movements combined into one seamless compound exercise. When performed correctly, flows challenge your conditioning, focus, timing, coordination and rhythm. The clean and rip kettlebell flow is one of the flows found on my Kettle-Jitsu revolution digital download. Keep in mind that the enclosed video is just a brief sample of the workout. For the workout in its entirety, order your copy of the Kettle-Jitsu Revolution 8 week digital down load.
The workout is as follows,
1 minute clean and rip flow
30 seconds alternating rows
30 seconds alternating high pulls