Warmup:

Face-the-wall squats – 20 reps
Windmill stretch – 20 reps

Workout:

Two-handed swings
12 kg kettlebell – 10 x 20 = 200 reps, 5200 pounds

Goblet squats
12 kg kettlebell – 10 x 5 = 50 reps, 1300 pounds

Clean and Press
12 kg kettlebell – 1 x 5 + 5, 4 + 4, 3 + 3, 2 + 2, 1 + 1 = 30 reps, 780 pounds

Chin-ups – 5 x 1 = 5 reps

Weight: 7280 pounds

I took things easy today because of lingering concerns about my right shoulder/upper back from last week. Using the 12 kg kettlebell for swings felt too easy, but I was pretty sure I would not injure myself with the 26 pound bell and I was right. I proceeded with 20 swings, then 5 goblet squats, then clean and press 1 x 5 + 5, then one chinup, then 1 x 4 + 4, then one chinup, etc., and finished with 20 swings, followed by 5 goblet squats. The whole workout took 27 minutes. I worked in my garage because it was raining lightly outside.