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

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.

Always use the  kettlebell warm up as a time to work on your technique.

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!

Have a great weekend!