Do 15 seconds of work/15 seconds of rest for 10 minutes at each couplet. This ends up beng 10 rounds at each station.
Use a heavy kettlebell and do not rush the movements!
Here are the couplets:
- Ring rows/ring push ups
- Kettlebell swings/kettlebell front squatss
- Clean and press Left/clean and press right
When lowering the bell from the press back down to the rack you should actively pull the bell back down.