Conditioning Couplets and a few tips on the swing

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!