6 rounds for time of:
24 kettlebell swings
12 burpees to a target

♀ 35-lb kettlebell and a 6-inch target
♂ 53-lb kettlebell and a 6-inch target

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Stimulus and Strategy:
Today's workout is a spicy couplet that will test your grip and get you breathing hard. Choose a kettlebell load that allows you to complete the reps in 2 sets or fewer, but try to go unbroken for as many rounds as possible. If you are unsure about using a particular weight, try performing Russian kettlebell swings with a more challenging load to build confidence with a heavier kettlebell. Move at a smooth and steady pace through the burpees to a target, then return to the kettlebell and get right to work.

Intermediate option:
6 rounds for time of:
24 kettlebell swings
12 burpees to a target

Place the burpee target at the fingertips when arms are extended overhead.

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
4 rounds for time of:
18 kettlebell swings
12 burpees

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Resources:
The Kettlebell Swing
Burpee-to-a-Target Tips
The Burpee

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