Warmup:

Air squats – 20 reps
Windmill stretch – 20 reps

Workout:

Two-handed swings
16 kg kettlebell – 10 x 20 = 200 reps, 7000 pounds

Goblet squats
16 kg kettlebell – 10 x 10 = 100 reps, 3500 pounds

Weight: 10,500 pounds

I completed this session on Saturday, 7 September at about 2 in the afternoon when it was 85 degrees with humidity of 50 percent. The session took 32 minutes and involved a fair amount of toweling off, walking around, drinking water, and moving iron. I could still feel the 3 chinups and 20 pushups I did during a long walk at Will’s Park on Friday, so did not add any to this workout. I completed 10 circuits of 20 swings followed by 10 squats.