Prior to the workout I do a pre-workout stretch routine which focuses mainly on joint mobility type exercises. The pre-workout stretch routine lasts about 10 minutes. Next, as part of my warm up I do the following:

25 Pushups
(I've been alternating between traditional pushups, hindu pushups, knuckle pushups on a mat, and renegade rows using two 35lb kettlebells.)
25 Squats
(I've been alternating between bodyweight squats, squats using cable harness for resistance, and squats holding a 70lb kettelbell.)
10 Leg Circles
(These are done while lying on a mat. 10x circling the legs inward. 10x circling the legs outward.)
10 Vertical Butterfly Kicks
(This is a 4 count exercise i.e. 1,2,3,1 1,2,3,2, etc.)
10 Horizontal Butterfly Kicks
(This is also a 4 count exercise.)
10 Knee to opposite elbow
(These are done while lying on a mat. Also a 4 count exercise.)
2 minute rest before beginning the workout.

The workout is listed below with a variation. Obviously, you can change the weight, number of repetitions etc. to suit your need. Have fun with it.

Military Press 10x
5xL, 5xR. Alternating left and right. I hold two 53lb kettlebells in each hand, in the rack position (i.e at chest level).

1 minute rest

Squats 10x
I hold two 35lb kettlebells in each hand, in the rack position.

1 minute rest

I repeat the above pattern 5x.


Variation #1

Military Press 8x
4xL, 4xR. Alternating left and right. I hold two 53lb kettlebells in each hand, in the rack position (i.e at chest level).

1 minute rest

Squats 5x
I hold two 53lb kettlebells in each hand, in the rack position.

1 minute rest

I repeat the above pattern 5x.