Don’t forget to let us know what your 2000 meter time was from yesterday by leaving a comment here!

It looks like we had some great times, and will be testing this again in the future.

Today we’ll be doing timed sets of two different couplets.

This workout is a great strength and conditioning combination that requires one kettlebell and some type of suspension/pulling system.

Make sure to keep track of how many reps you get in each 15 second set and try to stick with that amount of reps.

This will also make it easy for you to keep track of your total amount of reps.

Do not go to muscle failure.  If you feel that you are starting to fatigue, reduce your reps per set.

Go as as heavy as you can!

Warm up:

5 minutes of joint mobility and a 2 round kettlebell warm up.

The kettlebell warm up is a great time to work on your technique.

Let me know if you are are having any difficulty with a movement and I will post a video to help.

The workout:

15 seconds work/15 seconds rest for 10 minutes at each couplet. Alternate between each exercise of each couplet.

Lower body/posterior chain

  • Kettlebell swings
  • Goblet squats

Upper body push/pull

  • Ring rows or pull ups
  • Push ups or ring push ups

Please let us know what your reps scheme looked like!

Check out John Reilly bustin out some side plank!!