STRENGTH: Four sets of: Push Press x 2-4 reps Rest 60 seconds (as a warm up for the workout) Plank from Rings x 60-90 seconds Rest 60 seconds MetCon: Five sets against a 60 second running clock of: 10 Heavy Kettlebell Swings ME Barbell SH2OH @95/65 Rest 60 seconds between rounds. Score is max number of SH2OH completed during the workout.