Conditioning Workout 1

Time: 1 hour, (if only 3 minutes rest is taken between sets) allowing for warm up and cool down
Equipment: 1 Moderately Heavy Kettlebell, 1 Moderately Heavy Medicine Ball
Difficulty: Medium
Warm-Up: 5 minutes As Many Rounds As Possible (AMRAP)
Jumping Jacks x 30 reps
Windmills x 20
Prison Squats x 10
Mountain Climbers x 20
Push ups x 10
Rest: 3 minutes
Round 1: Kettlebell, 7 minutes AMRAP
Alternating KB Swings x 20 reps
Goblet Squats x 10
Push up w/ KB Tap x 10
KB Bent Rows x 10/side
Rest: 3 minutes
Round 2: Kettlebell, 7 minutes AMRAP
KB Lunge w/ Halo x 10 reps, 5/side
1 Arm Clean x 20, 10/side
1 Arm Bridged Press x 20, 10/side
Flutter Kicks x 30
Rest: 3 minutes
Round 3: Medicine Ball, 7 minutes AMRAP
Wall Ball x 10
Med Ball Push ups x 10
Rainbow Slams x 10, 5/side
Atomic Sit ups x 10
Rest: 3 minutes
Round 4: Body Weight, 7 minutes AMRAP
Prison Squats x 20
Supermans x 20
Push ups x 20
Leg Lifts x 20