Again, do one set of two on A-1, take a one-minute break and then do a set of two on A-2. Keep going back and forth until you have completed ten sets of two on each exercise. If you complete all ten sets, then go up to three reps per set at the next workout.

Take a three-minute break and then do:

A-1 Guard Attack (alternating floor press)
A-2 Alternating Renegade Rows

Do three sets of five on each exercise back to back. In other words, do one set of the Guard Attack, wait a minute and then do a set of Alternating Renegade Rows. Keep the weight the same on these exercises throughout the duration of the program.

That is the program sweet and simple and it will get the job done. Now if you only have one kettlebell, then replace the above exercises with unilateral kettlebell exercises such as: One-arm Military Presses, One-arm Rows, One-Legged Squats etc. In order to add resistance to the kettlebells, use platemates or duck tape dumbbell plates to the bottom of your kettlebells. Warning: I do not recommend duck taping plates to kettlebells for ballistic exercises such as snatches. Switch to swings or another exercise.

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