The Return

Part 1: Swing Relay (8 Minutes)

• Split into two teams.
• One athlete performs 15 kettlebell swings, then tags the next teammate.
• Continue rotating for the full 8 minutes.
• While waiting, teammates perform either 10 push-ups or 10 sit-ups repeatedly. • Score: total swings completed by the team.

Part 2: Station Circuit (18 Minutes)

• 4 stations with 2 exercises each.
• 45 seconds work / 15 seconds transition. • 3 rounds per station (3 minutes total).

Station 1 – Lower Body

• Goblet Squats • Lateral Lunges

Station 2 – Upper Body

• Bent Rows • Floor Press

Station 3 – Posterior Chain

• Kettlebell Deadlifts
• Alternating Hand Swings

Station 4 – Core & Stability

• Russian Twists • Kettlebell Halos

Between Stations 1→2 and 3→4 (4 Minutes Total) • Half the group performs a 50-yard kettlebell fireman carry.

• The other half holds a plank.
• Switch roles when the carry group returns.

Final Team Challenge: Multiplier Mayhem (10 Minutes)

• Teams must complete the base reps multiplied by the number of teammates. • The team can divide reps however they want.
• Example: with 5 teammates, multiply all base reps by 5.