Kettlebell 365

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Month 3!
Phase 3 - “Uncommon Sense Fat Loss”!
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Welcome Back!!
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You feeling stronger and more put together? !
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You should be! :-)!
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We had some challenging exercises last month - exercises that challenge your notion of
what strength should be - and hopefully through and by doing them you saw the
potential of what strength could be and can be - the ability to overcome regardless of
the situation and the ability to maintain a (your) position, in spite of fatigue. (Not all
strength is or should be “maximal.” In fact, many times, training submaximally is the key
to improving maximum strength.) !
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This month, we’re shifting gears here and moving into Phase 3: Get Leaner. !
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We’ll use some familiar exercises, but the loading will be more challenging. More on
that once we get inside. !
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On that note - let’s get in.!
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Geoff!
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 Disclaimer
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You must get your physician’s approval before beginning this exercise program. !
These recommendations are not medical guidelines but are for educational purposes
only. You must consult your physician prior to starting this program or if you have any
medical condition or injury that contraindicates physical activity. This program is
designed for healthy individuals 18 years and older only. !
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See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician before starting any exercise program,
including Kettlebell 365. If you experience any lightheadedness, dizziness, or shortness
of breath while exercising, stop the movement and consult a physician. !
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It is strongly recommended that have a complete physical examination if you are
sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are
overweight, or if you are over 30 years old. Please discuss all nutritional changes with
your physician or a registered dietician. If your physician recommends that you not use
Kettlebell 365, please follow your Doctor’s orders. !
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All forms of exercise pose some inherent risks. The editors and publishers advise
readers to take full responsibility for their safety and know their limits. Before practicing
the exercises in this workout, be sure that your equipment is well maintained, and do
not take risks beyond your level of experience, aptitude, training and fitness. The
exercises and dietary programs in this program are not intended as a substitute for any
exercise routine or treatment or dietary regimen that may have been prescribed by your
physician. !
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Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t
perform any exercise without proper instruction. Always perform a warm-up prior to all
forms of training. !
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 Month 3: Uncommon Sense Fat Loss!
Program Overview!
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Something a little different this month…!
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“Common sense is not so common.” – Voltaire!
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I want to share a secret with you about fat loss.!
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It’s not as hard as you may think.!
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There are just 4 pieces of common sense you have to embrace and it will be virtually
automatic. !
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Common Sense Truth #1: You have to eat less than you normally would. (Duh!) All you
have to do is go to any mall in America (my apologies to my international friends – you’ll
know where to look) and watch how most fat people eat. They eat A LOT. And they eat a
bunch of high calorie foods. Do the opposite.!
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Common Sense Truth #2: You need to think in terms of “energy balance.” Some foods
give you energy, some rob you of energy. !
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Foods found in nature like fruit, vegetables, fish, chicken, beef, nuts, etc., give you
energy – that is, your body can use them rather quickly for fuel. Foods made by humans
like Cheerios and ice cream and pizza, tend to rob you of energy – that is, they’re not
easily used for fuel so your body will tend to store them as fat.!
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So, stick with foods found in nature 90-95% of the time and only occasionally treat
yourself to the other stuff. And do so in limited quantities.!
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Common Sense Truth #3: Although the process of fat storage and fat utilization is
primarily hormonally mediated in the body, the smart and appropriate use of select
exercises speed up the fat loss process.!
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Common Sense Truth #4: The more complicated something is, the easier it is to break.
So the more moving parts something has, the easier it is to screw at least one part of
the process up, if not more. !
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Keeping these four Common Sense Truths in mind, let’s take a look at this month’s
training program.!
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We are going to use exercises and variations of exercises we’ve been using for the last
2 months before we switch them up in the next phase (more on the very particular
reason why shortly).!

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Unlike the past two months where I’ve allowed you to determine your own rest, I will
enforce rest periods this month. This is due to the fact that certain mechanisms for fat
loss accelerated through training require certain loading parameters.!
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My favorite one is using your body’s own growth hormone (GH) to speed up fat loss. In
order to do this, we have to make your body produce lactic acid, which fortunately, is
relatively easy to do. When your body produces lactic acid through exercise, GH is
released and lipolysis (the fancy word for fat burning) occurs. !
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Pretty cool, huh?
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I think so.!
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Fortunately, there is an exact prescription to make this happen, and it’s simple to do.!
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This is the essence of our training program this month – make the body burn off
unwanted/stored fat through GH release.!
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Now, here’s an added benefit to using your kettlebells – and especially from doing the
ballistic exercises, that rarely anyone speaks about and that you probably don’t know:!
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Explosive muscle actions (Swings) make your body more sensitive to insulin. !
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This is GREAT news because insulin is released any time you eat carbohydrates. And
one of the unfortunate effects of eating too many carbohydrates for too long is that your
body becomes insulin resistant. This means that your pancreas has to release more
and more insulin in order to shuttle blood sugar into your body’s cells. !
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The problem with that is two-fold: !
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1. Insulin resistance is the pre-cursor to Type II
Diabetes, a MAJOR health risk and guaranteed life-
shortener, and more importantly to us,!
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2. Insulin resistance promotes fat storage. When insulin is
released it also activates an enzyme called lipoprotein
lipase, which is necessary for fat storage. Without going
into excessive detail, let’s just say too much insulin =
too much lipoprotein lipase which then = too much fat
storage, ok?!
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Insulin also inhibits lipolysis, which is what we are
chasing with our training sessions during this phase of
training with the accumulation of lactic acid and the
accompanying release of Growth Hormone.!

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So it makes good sense that we’d take any advantage we can in the management of
insulin either through food or exercise, right?!
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And that’s what we’re going to do during this month’s program.!
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A little more to come about the workouts after the Warm Up…!
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 The Warm Up!
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This month’s warm up will be the same as it was last month.!
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If you’re using this every day, then you should be moving incredibly well right now. !
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If you didn’t take me up on last month’s challenge to do this every day, do it his month
on a daily basis to facilitate your recovery from this month’s demanding workouts. And if
that just made you bristle, like you don’t want to work out every day, don’t view it as
working out every day. View it as “active recovery” - which it is. !
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The faster you recover, the sooner you see results. And in the context of this month’s
goal - to Get Leaner - you’ll get leaner, faster. And you’ll increase not only the speed at
which you lean out, but also the extent to which you lean out.!
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Make sense?!
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Here are the exercises again just in case you haven’t memorized them or are “dogging
it" as we used to say in the athletic world.!
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Reflexive Reboot Mobility Warm Up !
Exercise Descriptions!
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Lying Neck Rotations!
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! • Lie on your back!
• Place your tongue on the roof of your mouth (Swallow – it’ll go there naturally.
Now hold it there.)!
• Look over your left shoulder and then your right. !
• Repeat for 10 reps each side!
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Lying Neck Flexion!

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•Keeping your tongue on the roof of your mouth, pick
your head up as high as you can.!
•Think of rolling your chin to your chest.!
•Your shoulders should come off the floor slightly and
move down toward your hips.!
•You should feel your abs contract.!
•Place your head back on the floor.!
•Perform 10 reps.!
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Neck Led Rolling!
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Start lying on your back and lift your head off the ground.!
• Look in the direction you want to go – look right and place your nose into your
armpit. Your body will roll right over onto your stomach.!
• Prop yourself up on your elbows.!
• Look over the opposite shoulder of the direction you want to go – if you want to
roll onto your back – look over your left shoulder and you’ll to your right and end
up lying on your back.!

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 • Repeat for both left and right sides.!
• Do 5 reps each side/direction.!
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Leg Led Rolling!
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! • Start lying on your back!
• Lift one leg and reach across your body – your arms and head are relaxed, and
your arms are over your head!
• Let your leg pull your body onto your stomach/front!
• Keeping your arms and head relaxed, lift one leg and reach across your body!
• Let your leg pull you back onto your back!
• Repeat for 5 reps each direction!
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Quadruped/Child’s Pose with breathing – 10 breaths!
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•Assume a four-point position (on hands and
knees)!
•Rock back until your chest is on your quads and
your arms are out in front of you!
•Relax there and take 10 deep breaths into your
stomach. Your cue is to breathe into your stomach
so you can feel your stomach press into your legs
as you inhale!
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Cat-Camel!
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! • From “Child’s Pose,” straighten your arms so you are supporting your weight
evenly on your hands and your knees in a four point stance (quadraped)!
• Lift your head up and try to touch your chin to the ceiling. Your back should
become concave as you push your belly to the floor!
• Roll your chin down and push your upper and middle back into the ceiling
forming an arch!
• Go slowly and breathe at each position!
• Move slowly into and out of each position, attempting to create more and more
space in your upper and middle back!
• You should not feel your lower back much at all!
• Perform 10 reps!
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Quadruped “Thread the Needle”!
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! • From the four point stance, reach your right arm underneath and across your
body between your hand and your knee and exhale!
• Lead with your eyes and your head!
• Return to the start position and then repeat for a total of 10 reps!
• Do the same for the left side!
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Quadruped Lat Stretch (Chair or Pole) with Breathing!
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! • From the four point stance place your arms on a chair or grab a pole, like main
upright on the banister of a stairwell!
• Press them into the chair, and relax your head!
• Exhale and pull your shoulders apart – create space in your upper back and
between your shoulder blades!
• You should feel a stretch in your lats (the muscles on the sides of your body that
run from your armpits to your pelvis)!
• Perform 5 to 10 reps!
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Half Kneeling Windmill “Thread the Needle”!
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! • From quadruped, place your right foot next to and on the outside of your right
hand (this will be a lunge position, also known as “half kneeling”)!
• Reach up to the ceiling with your right hand and look up at it – this will cause
your body to rotate through the thoracic spine!
• Release your breath as you reach the top!
• From here, just like the “Quadruped – Thread the Needle” – reach your right arm
through the space between your left hand and left knee – lead the movement
with your eyes and your head!
• Release your breath at the end range when your hand is as far through as you
can comfortably get it!
• Then return to the HKW position only this time keep reaching behind you!
• Perform 10 reps on this side!
• And then perform 10 reps on the other side!
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Hip Flexor Stretch, with breathing – 5 breaths each leg!
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Start in the half kneeling/lunge position!
•Reach up in the air with the hand on the same side of your
body as the leg that’s in front of you!
•Squeezing your glute on the leg that is down, drive your hips
forward and exhale!
•Reach for the ceiling at the same time!
•Then return to the start!
•Perform 5 reps and then switch sides!
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Hip Flexor Stretch with Rotation, with breathing – 5 breaths each leg!
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This is performed exactly the same way as the previous
stretch except that you will reach across your body and grab
the opposite knee!
•This will open your hip and thoracic spine simultaneously!
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Pumps!
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! • From quadruped, extend your legs behind you so you are in a push up position!
• Push your hips up in the air and look between your legs!
• From here, extend your head and look up at the ceiling and push your hips to the
floor – VERY IMPORTANT! Squeeze your glutes together hard as your hips
move toward the floor – and exhale!
• Look over one shoulder and drive the opposite hip toward the floor – keeping
your glutes squeezed very tightly!
• Then look over the opposite shoulder the same way!
• Then push your hips back up to the start position where your hips are up in the
air!
• Perform 10 reps – 5 reps looking over each shoulder – and alternate between
them!
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(Exercise descriptions continue on the next page…)!
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Bird Dog!
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! • Return to quadruped!
• Lift your head and look at the wall in front of you!
• Extend your right arm and your left leg simultaneously so they are both parallel
with the floor and hold for 1 second!
• Return them to the floor – their starting positions, and perform a total of 10 reps.!
• Then do the same for the other limbs – the left arm and right leg – again, 10 reps
total.!
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 More About Training!
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Like last month, we are going to use the A/B split. It’s one of the best methods for
making progress I know. I use it all the time with my private coaching clients.!
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As noted earlier, this month our goal is to Get Lean.!
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And I covered the main mechanisms earlier.!
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Now, I want to discuss a little more about the workout - specifically something that
REALLY bugs me about many, if not most of the fat loss “programs” I see (especially
ones written that use “magical” kettlebells) - !
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Lack of training continuity.!
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What’s that?!
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Well it manifests itself in constantly changing the exercises, sets, reps, and rest, usually
without rhyme or reason other than to “change things up.”!
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The TRUTH is, for best results, you change one or two variables at a time. !
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Why?!
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Because this allows the body to adapt to the training load, but not the training stimulus.
When the body adapts to the stimulus, progress halts.!
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One of my favorite ways of maintaining training continuity is using similar exercises
and / or manipulating rest periods. !
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It’s the latter that I often prefer for fat loss programming because the concept of “more
work” per unit of time is the easiest and simplest way to burn more calories. And burning
more stored calories, is one of the names of the game in fat loss training.!
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As previously mentioned, we’re keeping most of the same exercises, but we’re
changing the order in which you do them, and we’re cutting the rest. We’ll do this to
manage fatigue while doing as much work as possible. !
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We’ll do this is through using the “superset” - which is where you do one set of one
exercise, then immediately perform a set of another exercise, without any rest between
them.!
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This drives the heart rate up (like crazy in some cases) and allows you to do more work
per unit of time. (This combined with the explosive nature of the Swings will really help
with that insulin resistance we discussed earlier.)!

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We’ll also use what are called “non-competing” supersets - Supersets where “opposite”
muscle groups or body parts are worked to spread the fatigue around.!
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On paper this may not look like much of a change. But I guarantee you’ll feel the
difference almost immediately. (It’ll usually take 2 to 3 sets for most people.)!
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As always, work on making your reps crisp and as perfect as possible. Stay in control
under all circumstances. If you feel overwhelmed by fatigue, stop the set early. Rest.
Then start your next set.!
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Always work from the prescribed sets. Cut the reps or work time if necessary then
slowly build them up if they’re too tough for you when you first get started.!
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Here’s the workout: !
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Workout A!
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A1. Get Up, L ! ! ! x3!
A2. Get Up, R ! ! ! x 3!
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B1. Half Kneeling Press, L, R ! x 10-15 each!
B2. Alternating Reverse Lunge x 10-15 each leg!
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C1. Prone Cross Crawl! ! x 30 seconds!
C2. 1 Hand Swing! ! ! x 30 seconds!
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! • Perform all the A sets first. Then the B sets. Then finally, the C sets. !
• No rest between A1 and A2. Rest after A2. Same thing for B1 and B2; Same
thing for C1 and C2. !
• Loading parameters: See below.!
• Workout 1: 5 sets of A; 4 sets of B; 3 sets of C; 2 minutes rest between sets!
• Workout 2: 5 sets of A; 4 sets of B; 4 sets of C; 2 minutes rest between sets!
• Workout 3: 5 sets of A; 5 sets of B; 4 sets of C; 2 minutes rest between sets!
• Workout 4: 5 sets of A; 4 sets of B; 3 sets of C; 90 seconds rest between sets!
• Workout 5: 5 sets of A; 4 sets of B; 4 sets of C; 90 seconds rest between sets!
• Workout 6: 5 sets of A; 5 sets of B; 4 sets of C; 90 seconds rest between sets!
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Workout B!
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A1. Get Up, L, then SLDL, L* ! x 3, then 5 !
A2. Get Up, R, then SLDL, R*! x 3, then 5!
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(*SLDL - the L or R refers to the foot on which you stand.)!

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B1. Walkout to Plank! ! x 30 seconds!
B2. H-2-H Swing ! ! ! x 30 seconds!
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! • Perform all the A sets first. Then the B sets. !
• No rest between A1 and A2. Rest after A2. Same thing for B1 and B2.!
• Loading parameters: See below.!
• Workout 1: 5 sets of A; 3 sets of B; 2 minutes rest between sets!
• Workout 2: 5 sets of A; 4 sets of B; 2 minutes rest between sets!
• Workout 3: 5 sets of A; 5 sets of B; 2 minutes rest between sets!
• Workout 4: 5 sets of A; 4 sets of B; 90 seconds rest between sets!
• Workout 5: 5 sets of A; 4 sets of B; 90 seconds rest between sets!
• Workout 6: 5 sets of A; 5 sets of B; 90 seconds rest between sets!
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 Exercise Descriptions!
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1. Get Up To The Hand (Stop at Step 3)!
2. Get Up!
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Target muscles: Everything in the middle, shoulders, lats, legs!
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1. Cradle and grip the bell.!
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• Place the kettlebell next to the shoulder on the side you are working.!
• Roll to your side and cradle the kettlebell with both hands – the working hand
grips the kettlebell, and the opposite hand covers it. !
• Roll on to your back and place the kettlebell on your stomach.!
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2. Press the bell overhead.!
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•Move the bell so the arm is perpendicular to the
floor.!
•The elbow should be locked, and the shoulder
pulled into its socket.!
•Bend the knee on the side of the body that’s holding
the kettlebell.!
•Place the opposite arm on the floor approximately
45 degrees from the body.!
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3. Roll up onto the elbow and then the hand.!
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! • Take a deep breath and hold it. !
• Drive from the foot on the working side and roll up onto your elbow and exhale.!
• Once stable, roll up from the elbow onto the hand.!
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4. Lift the hips high into the air.!
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•Squeeze both gluts and lift your hips as high in the air
as you can.!
•You will be supporting yourself on one arm, the heel of
the straight leg, and the surface of your flat foot – like a
tripod. !
•Maintain your arm extended overhead.!
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5. Sweep the leg and find the lunge.!
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Take your straight leg and pull it under your body
placing it next to and behind the hand that is on the floor.!
•You will end up in a position that makes your legs
appear to be 90 degrees from each other. One knee will
be pointing straight ahead, and the other will be pointing
at the hand on the floor.!
•Your neck is rotated looking up at the kettlebell in your
hand.!
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6. Ascend from the lunge.!
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•The knee that’s on the floor will be approximately 90 degrees
from the other knee. Your hand is still on the floor.!
•Take your hand off the floor and move your body into an
upright position so you are looking straight ahead.!
•“Windshield wiper” the leg that’s on the ground so that both
legs are now parallel to each other, in a lunge position.!
•Drive from your back foot through your hips into your front foot
and stand up from the lunge.!
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7. Descend and reverse.!
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Step back into the lunge so your knee is on the floor, and
reverse the steps that got you into a lunge.!
•“Windshield wiper” the leg back to perpendicular (90
degrees) from the front leg.!
•Fold into your hips and place your hand just in front of the
knee on the floor.!
•Stick your leg back in front of you so it is once again
straight.!
•Put your butt on the floor.!
•Roll down to your elbow.!
•Roll down to your shoulders.!
•Lower the kettlebell with two hands to your stomach.!
•Roll to your side and place the kettlebell on the floor.!
•Easy!!
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3. Half Kneeling Press (HKP)!
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! • Target muscles: Lats, abs, glutes!
• Exactly the same set up as the TKP, but you are in a lunge position with your
back knee down and 70% of your weight on it!
• Keep your hip over top of your knee!
• Press the kettlebell overhead, pause, and pull it down to the rack !
• Let your abs and glutes contract as necessary and needed – don’t force them to!
• Perform 10 – 15 reps per side!
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4. Prone Cross Crawl!
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• Start in a push up position!
• Bring your left elbow to your right knee,
touching them underneath your body!
• Make sure you pause in that position
demonstrating to yourself that you have
control !
• Return to the start position!
• Bring your right elbow to your left knee,
touching them underneath your body,
again, pausing in that position,
demonstrating to yourself that you are in
control!
• Return to the start position!
• That’s one (1) rep.!
• Repeat for the prescribed number of reps!
• Do the best you can not to let your hips
jack-knife into the air - keep them as close
to parallel to the ground as possible!
• Breathe normally in and out through your
nose, with your tongue on the roof of your
mouth, without mouth-breathing!
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5. Alternating Reverse Lunge!
! • Target muscles: Legs – quads, hamstrings, glutes!
• Hold the kettlebell in one of five positions:!
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1. Holding on to something for balance!
2. Standing without holding onto anything !
3. Farmer’s/Suitcase – in your hand by your side!
4. Rack – on the chest!
5. Lockout – overhead at arm’s length!

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Step back with one leg – preferably with the leg on the same side the kettlebell is
being held if it’s held in the hand, or in the opposite hand if the bell is in the rack
or lockout!
• Touch your back knee to the ground.!
• Return to standing by driving from the back foot, through the hips, into the front
foot – pushing the front foot through the ground.!
• Then switch legs.!
• Alternate each leg with each rep. Performing a rep with each leg will be
considered 1 rep. !
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6. 1 Hand Swing!
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You should be able to do this without any explanation. :-)!
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7. Single Leg Deadlift!
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• Target Muscles: Glutes, hamstrings, opposite lat, some abs!

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1. Stand on one leg.!
• Look straight ahead.!
• Hold a kettlebell in each hand OR!
• Hold a kettlebell in the hand opposite the leg you are standing on.!
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2. Hinge at the hip.!
• Just like the Swing, Clean and Snatch, start by pushing your hips back.!
• One leg should start to elevate and lift off the floor.!
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3. Push the elevated leg back to the wall.!
• As the torso bends forward and the hips go backward, elevate the back leg.!
• Keep the leg in line with the torso, forming a straight line from the heel to the
shoulder on the same side.!
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4. Stay connected in the middle.!
• Keep your midsection tight and your shoulders packed. This will prevent you from
rotating around your middle.!
• Contract the lat hard on the side of your body holding the kettlebell and attempt
to pull your shoulder toward your hip. !
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5. Stand back up.!
• Push your foot through the floor and squeeze the same glut and stand back up.!
• Make sure you stay tight through the middle.!
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8. Walkout To Plank (On Forearms)!
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Target muscles: Abs and glutes!
• Start exactly the same way as you did for the walkout!

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 • Keeping your abs braced, lower yourself onto one forearm, then the other so
both forearms are parallel to each other!
• Keep your glutes squeezed and your abs braced!
• Raise yourself back up to your hands, one at a time, keeping braced in the
middle, so your body remains rigid and in a straight line!
• Walk back to the start position – which is folded in half, with your palms touching
the floor – that’s 1 rep!
• Perform 5 to 10 reps!
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9. Hand – 2 – Hand Swing!
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Perform a 1 Hand Swing and let go at chest height!
• Grab it out of the air with the opposite hand and perform another Swing!
• Alternate from one hand to the next on every other Swing!
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 Nutrition: Uncommon Common Sense!
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Over the last 2 months, I’ve introduced you to and encouraged you to get a handle on
Intermittent Fasting (IF). It’s one of the easiest ways for the “Average Joe” or “Average
Jane” to get a handle on food.!
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And paired with kettlebell training, it yields some frighteningly good results.!
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Let’s take a closer look at training to Get Lean - to train for maximum fat loss.!
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You’re already focusing on partitioning your calories throughout the day with IF. !
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And you’re already eating a Cheat Meal once a week (hopefully).!
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Now we’re going to do two more things to maximize fat-burning hormones:!
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1. Turn the Cheat Meal into a Cheat Day!
2. Implement a 24 hour fast!
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Let’s take a closer look:!
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1. Turn the Cheat Meal into a Cheat Day.!
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This allows you to balance out your hormones leptin and ghrelin, which control your
appetite, and ultimately your fat loss. !
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Make sure eat all your favorite foods. Just DON’T stuff yourself. You’re not trying to win
an “all you can eat” competition or put the Golden Coral buffet out of business.!
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Eat to a comfortable stop. !
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And yes, eat all day. Breakfast, lunch and dinner.!
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2. Implement a 24 hour fast!
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You’ll do this the day after your cheat day.!
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Why?!
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First, you won’t need to eat on this day because you’ll have excess calories to feast
upon this day. !
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Second, fasting for a 24 hour period is one of the simplest and easiest ways to not only
burn fat on the “macro” level - that is - just plain ol’ burning fat, but also for stimulating
and optimizing fat burning hormones, like growth hormone.!
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The rest of the week follow the outline we’ve been using the last 2 months.!
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Weekly Meal Planning!
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Here’s how I recommend you eat:!
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Day 1: Workout Day - Starches!
Day 2: Rest!
Day 3: Workout Day - Starches!
Day 4: Rest!
Day 5: Workout Day - Starches!
Day 6: Cheat Day!
Day 7: Fast!
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I like making Days 6 and 7 the weekend. Makes for good socializing.!
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To Recap:!
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1. Eat two meals a day: !
2. One smaller one at lunch time, meat & veggies only.!
3. Eat the biggest meal of the day at dinner!
4. Eat starches at dinner on workout days.!
5. Skip starches on non-workout days. !
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What does all this do?!
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1. It puts your body in a weekly (not daily) caloric deficit. This takes the pressure “off”
that so many people feel when trying to “diet” to “lose weight.”!
2. It balances out your fat-storing and fat-burning hormones, shifting the balance in
favor of your fat-burning hormones, so you keep getting leaner, and leaner.!
3. It keeps you mentally “free” - as mentioned in point 1 - it takes the pressure off you
mentally and allows you to enjoy your favorite foods and have a social life,
something that’s not possible on traditional diets.!
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And that’s why we call this “Uncommon Sense Fat Loss.”!
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It’s everything that people know they need to do, but don’t know how.!
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 Wrap Up!
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This month will be a challenge. It will also be fun!!
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You get to push yourself and then reward yourself on the weekends with a full-blown
Cheat Day. !
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Best of all, you’ll see the fat start to disappear, which of course is the point of it all. !
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If you have any questions, email me at support@kettlebell365.com.!
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Talk soon.!
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Geoff!
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Geoff Neupert, CSCS!
Author, Presenter, Lifter of Heavy [Round] Things!

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