Warmup:

Air squats – 20 reps
Windmill stretch – 20 reps

Workout:

One-handed swings
12 kg kettlebell – 10 x 10 + 10 = 200 reps, 5200 pounds

Goblet squats
16 kg kettlebell – 10 x 10 = 100 reps, 3500 pounds

Step-ups onto 24-inch box
Holding 8 kg kettlebell
20 x 1 + 1 = 40 reps, 720 pounds

Chin-ups – 5 x 1 = 5 reps

Weight: 9420 pounds

Doubling the volume of goblet squats from 50 to 100 made this a serious workout. The overall session lasted 35 minutes because I kept sipping water and towelling off to recover from or prepare for the squats. I had planned to do more step-ups, but was so worn after doing a few that I saved my energy for the goblet squats. I may take tomorrow as a rest day.