Here’s two of our Heathers crushing their KB Swings!

 

Strength
Three rounds
Bench Press (6-8 reps @ 20X0)
Rest 15-20 seconds
Dynamic Push-Up (10-12 reps @ 10X0)
Rest 2-3 minutes

 

Conditioning
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots (20/14#) x 20 reps
Pull-Ups x Max Reps