Here’s a fun circuit that combines kettlebell snatches, fire hose chops, weighted jump rope and the speed bag.

15 second intervals allow for more intensity in the round then longer intervals like 30.  I like the fact that I can work with a heavier bell and still get a nice conditioning session in with the 15/15 protocol.

The speed bag added a little bit of fun and  recovery in the circuit.

Check out the 3 different fire hose variations used in the circuit.