1/2 Burpee to Sandbag Swing

Stand upright with arms to sides. Bend over and squat down. Place hands on floor, slightly wider than shoulder width. While holding upper body in place, buck hips ups slightly by extending knees and hips, then immediately kick legs back. Land on forefeet with body in straight, plank position. Keeping upper body in place buck hip up and rapidly pull legs forward under body returning feet in original position. Rise up to original standing posture.

Then, assume a hinged position with your knees slightly bent, both hands on the kettlebell handle, chin tucked, and weight centered over your foot.

Begin the movement by hiking the kettlebell between your legs and keeping your spine neutral.

Drive the kettlebell back to the starting position by extending the hips, pushing through the floor, and keeping the arms straight.

Repeat the movement for the desired number of repetitions.