Interval Weight Training

15 unbroken kettlebell swings overhead - 70/53

1 min burpee box jumps

rest 3 minutes

x 3 sets

+

5 minute intermission, including the 3 minutes rest from the last set above

+

15 goblet squats - 70/53

4 x [15 sec K2E + 15 sec air squats]

rest 3 minutes

x 3 sets

+

seated band rows x 20

wtd sit ups x 15

x 3, NFT