The Workout for Wednesday December 28th

Three Rounds
From the starting position of the Turkish Get Up, with a kettlebell in your right hand, perform these six steps:
1. Sit up to the left elbow x 5
2. Sit up from left elbow to left hand x 5
3. Raise the hips, x 5
4. Pull the left leg under and back until the knee is down behind you x 5
5. Pull the left hand from the ground until your torso is upright x 5
6. Stand Up x 5
Return to the starting position as normal, repeat with the left hand.

Then the following Flow Drill (see video below)
Right hand:
Lunge Position Clean & Press/Windmill x 10
Windmill x 5
Hand to hand swing x 30
Left hand:
Lunge position Clean & Press/Windmill x 10
Windmill x 5
Hand to hand swing x 30