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20,16,12,8,4 reps between each couplet

Do 500,400,300,200,100 meters on the rower.

Here are the couplets:
  1. Rower/Push ups
  2. D-ball or Dumbell thrusters/ jumping pull ups
  3. kettlebell swings/slamball

Get through these couplets as quickly as possible with great technique.

Here are a few tips to try to resolve one handed swing issues.

Using gymnastic rings as a simple tool to help keep the shoulder connected during the 1 arm kettlebell swing.

Get your rings here! No serious fitness enthusiast should be without them!