Warm-Up.
Every 90 seconds, for 4:30 (4 sets):
Double Kettlebell Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, hold the kettlebells in the front rack position instead.
Followed by…
Every 90 seconds, for 4:30 minutes (3 sets):
Kettlebell Snatch x 5 reps each side
Followed by…
Then…
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell Snatches
6 Burpees
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Dumbbell Push Presses
15 Kettlebell Swings
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.