(10-15 min.) Prep for workout

With their working weight kettlebell/dumbbell/house object, as a group perform 8-10 reps of each movement:

Single arm strict press
Single arm russian swings
Double arm russian swings
Full swings
* rest as needed between movements.


Run 200 m at a moderate-fast pace.


* Rest as needed, then prep as needed before the workout.


(20 min.) Perform workout