Use a Heavy Bell!!

Strength Couplets

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:

1. Ring rows/ring push ups
2. Kettlebell swings/kettlebell front squatss
3. 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.