Trainers Eric Leija (a.k.a. Primal Swoledier ) and Kelsey Heenan showed off this circuit that involves three dynamic, single-kettlebell moves that alternate body parts worked using a smart 3:2 work-to-rest ratio.
Speaking of shoulders: If you have any issues with yours, nix the overhead press and stick with the goblet squat. Also of note: Use an underhand grip during the kettlebell row to set your shoulders up in a comfortable, pain-free position.
For the second movement, a pushup with kettlebell drag, the name of the game is total-body tension. Focus on rowing your chest to the floor as opposed to dropping to the bottom of each rep. Set up with both your hands and feet wide to help you stay strong and balanced.
For the third move, an alternating kettlebell crown, move slowly, take your time, and keep your shoulders braced throughout. If you needed to skip the first moves press, it would likely be a good idea to skip this one, too, since it gets your shoulders back into that overhead, loaded position.
Perform each move for 30 seconds, rest for 60, and then repeat for a total of 5 sets.