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Strength

a) Goblet Squats    5 sets of 8 reps
b) Dumbbell Row   5 sets of 8 reps per side

Conditioning Workout

In partners complete 80 reps or 16 rounds total of with one person working at a time:

3 KB swings
2 Goblet squats
1 KB push Press

The kettlebell cannot touch the floor at any point during the workout. When switching from one person to the other, the partner who hands off the kettlebell must immediately walk/run 50 meters before he or she may receive it back from his or her partner.

 

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