We have a Friday interval workout for Functional Fit Friday. You will have five opportunities to get your best score, but all rounds matter. You'll have 3 minutes to get as many calories as possible on the rower, but you must complete some work with the kettlebell beforehand. Get the swings, squats, and high pulls done as quick as you can to maximize the time on the rower. You will get 3 minutes rest between rounds, so you have no excuse to go hard!


  • Bulgarian Split Squat 5 x 6/leg E90s

  • Barbell Deadlifts 5 x 5 E90s


3 min work/ 3 min rest

  • 20 KB Swings

  • 15 KB Squats

  • 10 KB High Pull

  • Max Cal Row

5 rounds (30 min)