A team workout that you can easily do with three people.

The work cycles rotate on the firefighter with the heavy bag. If you get your work done on the kettlebells or the push press done, then there is a short period of rest. The weight is light enough that you should be able to go unbroken.


Equipment needed.

1 kettlebell 55 lbs

2 dumbells 50 lbs each

1 50 lb bag


5 rounds of :

20 kettlebell swings (russian)

60 meter run

now grab 50 lb bag and complete

same 60 meter run with 10 walking lunges thrown in there somewhere.

10 push press with 50 lb dumbells


7 Quick and Easy Airdyne Workouts!

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P.S. most people love workout #5 ! 

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