Cycle/Kettlebell Circut

5 min. Warm-up on the bike, gradually adding level resistance.
30 sec. high intensity push, 30 sec. active recovery
1 min. interval, 1min. active recovery
1.5 min. interval, 1.5 min. active recovery

20 double arm swings with 20lb. kettlebell, 20 single arm swings same weight each arm

2 min. interval, 2 min. active recovery
1.5 min. interval, 1.5 min. active recovery
1 min. interval, 1 min. active recovery
30 sec. interval, 30 sec. active recovery

10 "bottom-up" each arm with 15 lb. kettlebell.

5 min. cool down on bike, stretch and done.