Kettlebell snatches for 20-25 reps with a heavy weight, followed by jogging to recover and repeating, can promote cardiorespiratory endurance and muscle growth.

“where we would do a set of you take a heavy kettle bell moderately heavy kettle bell like you know for you know for you or me to be like a 70 pounder and we would snatch it really hard for a set of 20 25 reps and then we just jog the heart rate comes down and then we take this leisurely powerlifting rest and we're going to do it again and it's a fantastic way to promote uh various uh aspects of Fitness so you're going to get cardiorespiratory endurance you're going to have get peripheral adaptations endurance in the muscle and you're also building muscle at the same time”