[ Note: Fitter, Happier, More Productive is in eBook format. Meaning your copy will be delivered immediately to your email inbox upon purchase! There's zero wait! ]

• Why eating the classic “four to six meals a day” is keeping you fat, and slowly “cooking” you to death! How the great "insulin-epidemic" has made America fatter, softer, and sicker than ever; and exactly what you need to do to reverse the damage!
  
  
• BECOME A FAT BURNING BOILER ROOM!
  When you discover the absolute best times to eat to maximize lipolysis (fat burning), increase muscle protein synthesis ( to gain more muscle and strength), and effectively replenish your glycogen buckets (carb storage) without any of it spilling over into fat town!
  ...Yes, the timing of your meals absolutely does matter, and CANNOT be ignored!
  
  
• The truth behind why you should NEVER follow a strict exercise program!
  ...How your shooting yourself in the foot by doing so, why you're never going to obtain the results that you want, and what you should be doing instead to,,,
  
  
• ...Rapidly unveil a sinewy, all-around well-developed, "shock and awe" physique that will quickly become the envy of the neighborhood; and be able to withstand all odds as far as practicable!
  
  
• Watch your fat cells "POP like bubble wrap" when you implement the revolutionary and newfangled "Fitness Minimalist Anti-Program".
  How training for less than 2 hours a week will yield the best results of your life!
  
  
• Develop "strength beyond strength" with the "SuperFreak" exercise menu consisting of 17+ "concentrated utility" kettlebell and barbell lifts for reaping maximum results in minimum time!
  
  
• How to implement the incredibly simple and life changing “E+R=O” formula!
  How it took me from fat, unhappy, and unproductive, to super lean (less than 7% body fat year round), unbelievably happy 98% of the time, and exceedingly productive!
  
  
• 3 Proven Strategies to Guarantee That You WIN at Every Single Thing That You Do!
  
  
• The FINAL NO BS TRUTH about carbohydrates. Are all carbs inherently evil, fat promoting, life-sucking vampires? (find out inside)!
  
  
• Why a calorie isn't just a calorie and why the notion of "calories in versus calories out" is DEAD WRONG. You’ll find out the shocking (and somewhat weird) reality inside!
  

This includes your body, your life, your current level of success, etc...

Now assuming that you don't change a single thing, imagine what your life will be like in 10, 20, 30, 40, or even 50 years from now?

Are you happy with what you see?

Chances are, if you are like most people, the answer is no!

But here's the funny thing, even after realizing that, most people still fail to take any action and do anything about it.

That is why most people fail. And that is why this book is NOT for MOST people!

This book is for the folks who not only want to make a dramatic change in their life, but are willing to actually do something about it.

This book is for folks who's greatest fear in life is mediocrity and more of the same!

This book is for action takers, not excuse makers or the faint of heart!

So now you have to ask yourself:

"Am I an action taker, or am I an excuse maker?"

"He was herculean man - ripped and sinewy, but possessed a seemingly limitless amount of 'hidden' strength. There was no excess bulk on his frame (as that would only serve to slow him down), and when I first set eyes upon this man, I had great confidence in this man's ability to thoroughly kick my ass. I tested that hypothesis many times... and my thesis was spot on. Every time. Humans do learn from negative feedback after all, so each and every lesson (*ass whooping*) only served to make me a better man (at least I like to think so). Looking back, my friend was a truly hardened man. No, my friend was a hard man. And when he spoke, you better believe that I took notes." 
(From my upcoming book - "Fitter, Happier, More Productive")

Attempting to reverse engineer the world’s fittest, happiest, and most productive people has been no easy task. Which is precisely why I’ve decided to write a book on it!

Luckily for me, I live in a sort of fantasy land, where I have the opportunity to surround myself with these types of people on a regular basis. (For example: I just had the pleasure of spending an entire day with thirty other fitness professionals and enthusiasts learning from Dr. Charlie Weingroff at our recent athletic enhancement seminar - I’ll post a full review on that shortly.)

Success in everything (and I mean EVERYTHING) ultimately boils down to a highly effective system and/or process - that has been one of my more prodigious culminations in recent years. I actually knew this intuitively, long before I KNEW this – if that makes any sense? But the past three years of my life, which I have feverishly devoted to tirelessly researching and experimenting with the human body, have cemented this belief in stone.

I believe that everybody understands this at least to some degree, and their ultimate success will depend upon what degree that is...

Because when you sit and think about it, what ISN'T a process?

Fat loss is most certainly a process, is it not?

Getting stronger is, by all accounts, a process.

Lowering your cholesterol is undeniably a process.

Making money is indeed  a process, as well.

Increasing productivity is most definitely a process.

Correcting dysfunction? Yep, there's a process for that!

Succeeding academically is often tedious but a process, nonetheless.

Making a warm tasty pizza (which you shouldn’t be eating) also involves a process.

And even effective writing is a process. (You better believe I had a method to this madness)

There are many “proven” systems to obtain all of these wonderful things.

That’s not to say that something can’t be done without a process. But throwing spaghetti against the wall and just hoping some of it sticks is a piss-poor way to go about the procurement of success. And without a documented process, how could we ever expect repeatable and/or predictable results?

But of course, there’s a catch:

Some systems are profoundly more effective than other systems. And just because you have a system doesn’t mean it is the most effective system. Learning is a process. And a process is learning! Expertise is knowing which processes are most effective.

A notable example of this would be the "human hamster," who spends hours upon hours trudging on the "treadmill to nowhere", struggling to shed some serious "ell-bees". While the process of turning yourself into a seemingly brain-dead bipedal vermin may eventually work (to an extent at least), it is highly ineffective, inefficient, and downright silly when compared to a variety of other proven systems for weight loss.

So even if you have a system, how do you know that what you are doing is the most effective approach to take? Do you even know????

That’s what I’ve spent the past eight years of my life trying to figure out, and finally, I've condensed my notes and conclusions. In my upcoming book, “Fitter, Happier, More Productive” (any Radiohead fans up in hurrr?? Show some love in the comment section, if you are!), I have summarized my findings and widdled them down to the bare minimum proven systems and processes that are most effective for increasing output, forging the body of your dreams, and saving your own life! Hot freakin' damn!

And today, I want to give you a special sneak peak! What I want to give you  is "FIVE FOR FIVE" (No, I'm not talkin' Arby's)! For a measly five dollars you can obtain the first five chapters of my upcoming book “Fitter, Happier, and More Productive”! This DELICIOUS content has never before been released to the public and is for YOUR eyes only!

And Here’s the best part...

That five dollars you pay will be deductible as TEN DOLLARS towards the final release of the book (which, if everything goes smoothly, will be out next month) That means you are essentially paying five dollars to save ten! Hmm, now I haven’t taken a math class in a while, but that seems like a no-brainer to me!

And of course, if you are in ANY WAY dissatisfied with your purchase. I will personally refund  110% of your money back!

But you better hurry, because this offer ends on Friday!! And if you don't act before then, you'll have to wait until the official launch to get your hands on these proven body-redesign systems!
(and you'll lose out on saving $10)

Within these first five chapters of
"Fitter, Happier, More Productive" you will:

• Discover THE MOST EFFECTIVE  process and nutritional methodology for rapid and sustainable fat loss (bar none). No more confusion as to what to eat or when to eat. No BS. No Rainbows. And No Chasing Mystical Unicorns. Only what has been tested time and time again to permanently KILL body fat.
  
• Uncover the 11 BLACKLISTED foods you must NEVER eat! Chances are you that you're eating many of these pro-inflammatory,fat-promoting, and, dare I say, deadly substances right now! Find out exactly what these 11 toxic common comestibles are, and why you NEED to eliminate them immediately from your diet!
• Learn the bitter (and somewhat shocking) truth about "good carbs" vs "bad carbs", and what you can do to overcome the current "carb conundrum" that has made America fatter, softer, and weaker than ever before.
• Discover the 11 tenets of "Fitter, Happier, More Productive" that absolutely MUST be adhered to in order to obtain the physique of your dreams AND KEEP IT! Finally, you'll be looking for any excuse you can find to take your shirt off (YEAR ROUND)!
  
• Learn how and why popular misconceptions have often led you astray and kept you from obtaining your fitness goals. A few of the common mainstream myths that I debunk and discredit include:
  
  - grains being an integral part of a healthy diet - FALSE
  - eating 4-6 meals a day to "keep your metabolism elevated" - FALSE!
  - and how eating at night will make you fat - FALSE!
  

Now you can't tell me that all that information alone isn't worth the price your favorite Starbucks sugar-laden latte (Mmm, nothing like a nice, warm insulin bath to star the day, ay chap)!



I hope you all enjoy reading these first five chapters as much as I did writing them. Please post your feedback and/or any questions you may have in the comment section!

PS - Oh, and just one more thing! I left one chapter intentionally blank, and I want YOU to help me write it! After you read through the first five chapters, you will have a thorough understanding of just how comprehensive this new book is going to be, but I only know what I know - that is why I have left the last chapter blank - so that YOU can help me write it! Tell me in the comment section below what you want this last chapter to be. Hold nothing back - I'm all ears!

Please post your suggestions in the comment section after you get a chance to read over the first five chapters!Oh, and as always - do be a pal and pass this along to your friends! Like it! And Tweet all about it!

I was insulted.

I was embarrassed.

I was downright uncomfortable in my own skin.

“Someday, they’ll make a comic out of you kid.”

That’s what he told me!

That’s what one of my first Tae Kwon Do instructors told me, the very first day I came to class.

I can still hear those words in my head today…

And he wasn’t talking about me being a “save the world, and get the girl” kind of badass superhero either...

Rather, he was talking about me being a subject of the local funny papers. I was young, fat, uncoordinated, and tripping all over myself trying to deliver a roundhouse kick to a stationary heavy bag.

Here I was, a brand new student (already with a relatively low morale when it came to anything related to physical culture), and rather than try and “boost me up”, my instructor straight up insults me in front of the entire class. Clearly he didn’t need to do this, as I was already making a suitable fool of myself through my failed and feeble attempts to punish an immobile target, but I’m glad he did…

And here’s why:

“Master Scott” (I will not use his actual name for the sake of anonymity) made me uncomfortable.

And I needed to be made uncomfortable.

Up until this point, for most of my life I was made very comfortable. I grew up in a cozy, “everybody is a winner” type of environment.

No wonder I was fat and uninspired.

I learned an incredibly valuable lesson that day that has stuck with me ever sine which is -

People don’t change until they are uncomfortable.

Think about it - You don’t often move around in your seat until your foot, leg, or ass  goes numb.

Now, here is why I am bringing all of this up:

I got an email this week telling me that my content on my site is a bit too “undecorated” for lack of a better word.

Let me be very clear about a couple of things:

1.       I did not create this site to make friends. I already have two.

2.       …But I never intend to insult or offend anyone solely for the sake of insulting or offending someone.

I put this site up to make anybody who reads it better, and provide everyone here with the tools to do so. Almost nobody puts out as much free, valuable, and usable content as I do. And arguably, very few others even could if they so wanted to...

But ultimately, it comes down to this:

Would you like me to tell you what you want to hear, or what you need to hear?

The latter is often hard to swallow, and the medicine of truth can taste quite foul at times.

But more often than not, it’s the only way you’ll ever get any better.

I remember when I used to train under Brian Petty RKC. This man constantly belittled and beat the piss out of me – physically and emotionally. There were times where I was often panic stricken before taking his class. But no matter what I kept going…

Because I loved how uncomfortable he made me.

I was fortunate enough to learn at a very young age, that the only way I could continually get better, was to avoid becoming comfortable and complacent. Today, my greatest fear is complacency.

Now, that’s not to say that severe hazing will work for everyone, but I can I promise you that nobody will ever change until they are uncomfortable – and the greatest the discomfort, the greater the incentive to change.

I did not design the Chronicles of Strength to be a cozy, “everybody is a winner” type of community.

The reality is, 97% of the people that come to this site will never come back, because they can’t handle being uncomfortable.

I don’t want that 97%. That 97% is lazy, comfortable, and only looking for an easy solution to often complex problems. I can’t help those people. I wish I could say that I do, but I don’t have an “easy button” for that 97% of people that visit this site.

I want the 3% - which are all of you. If you have continued to read this site, then yes indeed, you are in fact a part of the 3% that at least is mildly comfortable with being uncomfortable.

Now there are two paths you can take from there…

You can be the 2% of that original 3% that is OK with being mildly uncomfortable and never really do anything about it. Or you can be the 1% that harnesses the discomfort in order to stimulate a change in yourself.  In the end the difference comes down to taking action. You either you do or you don’t. Thinking about doing, isn’t doing. Doing is doing.

Are you willing to do what is necessary to change? If not, then you just aren’t uncomfortable enough.

I cannot make you change. But I can try and make you uncomfortable enough so that you want to change. I can then provide you with the tools necessary to make that change happen.

So am I sorry for making folks uncomfortable?

Abso-freaking-lutely not.

If you truly want to change, then get comfortable with being uncomfortable.

Please lift responsibly,

  - Pat Flynn

PS - Speaking of taking action...

We are currently running an OUTRAGEOUS four day promotion on our SuperHero Physique Transformation Bundle Package and Superhero Development Program. CLICK HERE to learn more!

Below are two complexes guaranteed to make you rather uncomfortable.

Heavy rack holds are a great prescription for discomfort.

This are a fantastic set of complexes to develop "poise under pressure". Enjoy and post any questions you have below.

The first one is a sneak peak from a series in this month's SuperHero Development Program and involves a two minute rack hold with one press and front squat performed every 15 seconds.

Next up Chris Foehl RKC takes you through a subtle variation with the exercises now being performed every 30 seconds.

Talking about being uncomfortable...

Want to see me get my ass kicked?

I thought so.

Below is a link to a follow along workout that Chris Foehl and myself put together for a pre-cheat day depletion routine.

What is the purpose of this you ask?

Simple, we want to deplete our "glycogen bucket" before our cheat day in order to minimize any sort of fat spill over. And this workout is the perfectly masochistic solution for that. Enjoy, and please pass the link below along to any of your friends - as we are only giving this out to all of our amazing subscribers!

CLICK HERE for access

Your mission, should you choose to accept it, is to tack on the absolute most amount of clean muscle mass possible over the next ninety days following the Prometheus Protocol.

Here are the rules, if you wish to compete for a shot at glory, fame, and a lifetime subscription to our SuperHero Development Program along with a host of other goodies (listed below).

1. Email me directly at HardstyleKettlebells@yahoo.com with the subject line of "Prometheus Challenge". Tell me your name and that you want to be a part of this challenge.

2. Give me yo pics and yo stats - Not just taking anyone's "word" for it. You'll need to get into your skivvies and take some before pics. One profile pic (that's from the side) and one frontal pic (thats from...well, the front). Sure, you can flex... don't be shy.... I will also need your current height and weight. If you have any questions about this, please make them known in the email.

3. You must email my by Friday, April 13th to be eligible. As the official challenge will begin on Monday, April 16th.

What the Winner Gets:

• A lifetime subscription to our SuperHero Development Program
• Our ENTIRE eBook collection
• The highly esteemed and incredibly rare Chronicles of Strength T-Shirt
• Free publicity! An entire blog post dedicated entirely to the winner and his/her success story, a link back to his/her site. Fame, glory, and life as a god-king!

Why YOU Should Take the 90-Day Prometheus Challenge:

Aside from the host of potential goodies that you can win, taking on this challenge will help you to commit towards success! Telling someone else that you are going to do something will suddenly and drastically amplify your motivation and level of commitment, do not underestimate the power of this when it comes to achieving your goals! We have put this challenge together for YOU, and to ensure that you do put on the absolute most amount of muscle mass in the least amount of time possible, so please take FULL advantage of this opportunity. Accountability is a rare thing these days, and we are offering it to you for FREE.

Let the games begin!

Please post any questions, comments, or concerns you may have in the comment section below. Or just leave some love :D

Here's a two minute mobility drill used to assess/improve T-spine mobility and stability at your t-l junction. Enjoy and post any questions below!

_                 The Birth of a Hero

This eBook has been a long time coming. When I first launched The Power of Complexes: Metabolic Conditioning Volume One last year the response was INCREDIBLE!

I garnered immense amounts of feedback and success stories. Believe me when I say that I've been listening! And it is because of the amazing amount of support and response that I've received from each and everyone of you that The Birth of a Hero has finally manifested itself.

I do, however, want to put this to you all as delicately as I can...

If you thought the last eBook was brutal and unrelenting then you are in for yet another rude awakening my friends! The ridiculous amount of new kettlebell complexes contained in this eBook has all been brewed with only the finest of malicious intent. That I promise you!

Remember, this eBook is designed with one very specific goal in mind -
and that is to get you absolutely shredded in the least amount of time possible.

I intend for you to fully transform into a real life superhero upon completion of this problem. You will become impervious to all damage, develop iron lung capacity, outperform any and all competition, and have the most envious physique in town. How can I assure such results? Easy, because metabolic conditioning works! And it works damn well!

Rest assured that if you commit to this program that you will witness that goal of becoming a real life superhero come to fruition in less time then you ever thought possible. Sure, it may sound a bit too good to be true, but as soon as you start grinding out even one of the 30+ new kettlebell complexes found in this eBook, you will quickly know exactly why metabolic conditioning is unrivaled when it comes to maximum fat loss in minimum time. I'm not going to lie, this will be one of the, if not the single most difficult thing you have ever done. You will have to dig deeper than ever before to push through some of these downright excruciating tests willpower. But this is the good kind of hurt people. Not the kind that is going to wreck your body, but rather the kind that is going to reinforce your confidence with adamantium and your movement with sheer power and unmatched athletic elegance.

I could ramble on and on, but please allow me to indulge you with a few samples.

Just enough to wet the tongue.

And that is only the VERY BEGINNING friends!

In this eBook you will find:

• a vast array of utterly masochistic single kettlebell complexes
  
• A extensive collection of daunting, hellish, and unforgiving double kettlebell complexes
• The "Birth of a Hero" program that puts it all together for you in an incredibly simple and systematically proven NO B.S. approach to ridiculous fat loss results!

But Wait!! Of course there is more...



Birth of a Hero also includes:

• The philosophy and implementation of Single Rep Strength (SRS) training and how you will combine SRS with your metabolic conditioning so that you not only get shredded, but also rival the strength of Paul Bunyan's Blue Ox (I think it's name was Babe right??)
• A No-Holds Barred Approach to Forging an Iron Core - What is the point of minimizing your body fat only to reveal severely underdeveloped abs? We got you covered! The Birth of a Hero has an entire section on how you can develop an incredibly ripped up midsection to ensure you are the anatomical envy of all your friends!
• Pain Chains - As if you aren't receiving enough misery from the complexes we've also thrown in kettlebell chain training to expedite the fat loss process (and up the misery index) yet again!

Whew, that's a lot of goodies!

Anyways, I promise you that you are absolutely going to fall in love with this eBook. I know this because I loved writing it for you, and as tormenting as these training sessions may be, there's nothing quite like the satisfaction that you will derive upon the completion of each and every workout.

I thank you all yet again from the bottom of my heart for your continued support!

Oh, and post any questions you have at all in the comment section. Or just comment to show some love. Just for doing so, we will randomly select one commenter to receive a free copy of our nutritional eBook "The Metabolic Reset" - a perfect pairing with your new Metabolic Conditioning eBook!

Friendly Friends,

We all know that abs are forged as equally in the kitchen as they are the gym. Which is why it is imperative that you implement the Metabolic Reset Protocol along with your FVT or metabolic conditioning program.

But that's not to say that all core exercises are created equal, as this is simply not the case!

The selection process was not easy. But what I have come up with are what I believe some of the most tried and true movements for not only carving out a ripped midsection, but developing a strong and functional core as well.

Let them harp on flexion all they want! I don't subscribe to the notion that lumbar flexion is "bad" for us. Indeed there are plenty of better alternatives than performing flexion work from a position in which your sacrum is locked (ie the ostracized crunch or sit up), the likes of which you will see below. 

The problem isn't with training flexion and linear ab movements (which are the most tried and true way for developing a chiseled mid-section), but rather with ONLY training flexion and linear ab movements.

As I have discussed before the primary purpose of our core first and foremost is "anti" everything. Anti-flexion, anti-extension, and anti-rotation. Most humans need more core stability not mobility! -- I can't say I know anybody who lacks mobility in their lumbar region...

That's why in this video you will see traditional linear ab work, rotational ab work, but also all of the "anti" work as well.

From hanging leg raises, to windshield wipers, to rack hold - you wanted the best, you got the best!

Oh, and for idea's on implementation, check out the entire day devoted to core training in our Force Velocity Training eBook

Ladies and gentleman, I present to you the last nutritional protocol you will ever need!

I have at long last assembled all of my tried and true secrets to maintaining a single digit body-fat percentage year round, while continuously making strength and performance gains, and simultaneously tacking on lean muscle mass. All while keeping my sanity – which is probably the most important part!

This is my system. And it works damn well. You can even watch the progress people are making with it in real time if you head over to The Colloquium!

So, what will you learn when you order The Metabolic Reset?


Well, I’ll tell you...

• Learn the importance of carbohydrate timing in order to maximize fat loss, take full advantage of your bodies natural hormones, and to radically enhance your performance.

• Understand the significance of carbohydrate sources, how to select the right carbs for you, and why the glycemic index has been a misleading indicator of proper carbohydrate selection.

• How to hit the “reset” button on your metabolism and halt any chance of your basal metabolic rate from becoming anything less than the perfectly conducive environment for fat burning.

• Effortlessly increase the secretion frequency and amplitude of your own “fountain of youth” natural growth hormone.

• You’ll learn how to increase your insulin sensitivity, improve glucose metabolism,  and potentially decrease free radical production!

This is NOT a diet. This is a lifestyle augmentation and permanent behavioral change that will make YOU better. And I'm sure you're going to love every minute of it!

You Got Problems? Well I Got Solutions!

The Final Version of Dragon Gym's Introduction to Kettlebell and Barbell Strength Training is available now and it's a real monster!

The final version of the eBook includes:

• A complete breakdown of the core 6 kettlebell movements including the swing, squat, turkish get up, snatch, press, and clean. Learn the important nuances of each movement and drastically refine your technique.
  
• In depth tutorials of double kettlebell movements including double swing, double clean and press, front squat, and more! It's time to take your training to the next level with double kettlebell movements.
  
• How to safely and effectively perform the "Cardinal Six" strength movements including the bench press, military press, back squat, deadlift, pull up, and bent over row
• Two strength and conditioning programs including a three day split and four day split
• Pictures of each movement, in depth video tutorials, and quick technique reference videos

What You Will Learn From This eBook:

• Proper body mechanics to ensure that you are able to complete each and every movement with confidence, strength, and safety.
  
• How to bench press without wrecking your shoulders and how to deadlift without destroying your back!
• How to move and operate like an athlete.
• How to become as strong as Hercules through diligent practice, and as hard, mentally tough, and conditioned as a Spartan through merciless conditioning protocols

But What This eBook really offers are comprehensive solutions to common and pesky fitness problems. The keys to fat loss, strength gains, performance enhancement, adding lean muscle mass, become more flexible and mobile, or a combination of any (or all) of the above can be obtained through this eBook!

This eBook is over 130 pages long; with no fluff, filler, or silliness. The price is $14.99. Enjoy!

Look, if you are a martial artist then you need this eBook. It's really as simple as that. My good friend, proud fellow American, and fifth degree black belt in Tae Kwon Do has been practicing Tae Kwon Do and Hapkido for over twenty years. He has been on the forefront of integrating kettlebells into martial arts programs for years now, and he has finally decided to do the martial arts world a favor and make his simple, yet incredible effective training methods available to the world.

If you want to drastically improve your striking power, conditioning, and mental toughness then this eBook is for you.

A simple guide to give the traditional martial artist a competitive edge in the training hall. The price is $14.99. Enjoy!

Thank you to all who have purchased my Metabolic Conditioning eBook, I have gotten tons of incredibly positive feedback. Everyone seems to have a different favorite complex so it was difficult for me to decide on which one to make a follow along video for. But after long debate I decided to bite the bullet (pun intended?) and go with the longest complex in my eBook, appropriately entitled "Gimme a Bullet to Bite On" (you'll quickly found out why I named it this :) ... ).

Let's Get Right Down To It:

Pick a bell - ( I suggest men opt for anywhere between a 16 to 20kg kettlebell and women anywhere between an 8 to 12kg bell)

Perform one minute of the following exercises on both sides (or in both directions in regards to clockwise and counterclockwise movements such as the around the body pass and halo). Do not put hte bell down between exercises. There is no rest for the entirety of this complex! But obviously if you can't maintain proper form, put the bell down and rest until you feel you can continue safely.

Around the body pass
Halo
One arm swing
High pull
Snatch
One arm long cycle clean and jerk
Windmill
Reverse Lunge
Turkish Get up
Snatch

So, without further ado, I present to you what I believe to be the feeling of an eternity spent in hell manifested into being via a one hell of a saucy, 20 minute kettlebell complex.

Don't have a copy of my "Power of Complexes:Metabolic Conditioning for Superior Athleticism and Conditioning eBook yet? You can get yours here or at my store page!