equipment needed: kettlebell, dumbbell or both (combo of heavy and moderate) . chair, side of sofa or table, or box.
For strength, perform each exercise 3 sets of 10.
For Metcon, 4 Rounds 12 reps each exercise.
For strength, heavy loads. For Metcon, moderate loads.
Swing (light if low back issues)
Incline Push Ups
Suitcase to OH rotational reach
1/3 Turkish Get Up