An easy yet challenging wrkout would be a descending workout, from 20-2 doing H2H swings and pushups. The pushups match the swings ex. when you do 20 swings you do 20 pushups 18 swings 18 pushups- this is very challenging for both cardio and strength, a great time would be 4:30 min. if the guy's can't do H2H swings have them just do 2 arm swing! Good luck let me know how it goes.
john slattery
Another suggestions: 10 n 10 - You start off with 10 swings and as soon as your done your last swing you do one burpee. Then you do 10 more swings and two burpees-10 swings three burpees until you get to 10 swings 10 burpees. The clock stops on your last burpee. This will test the cardio and strength of any athlete. Using the 24K for the men and the 12K for women. A good time to be around would be 7 minutes. Great time would be around the 5 minute mark and a "sick" time would be to beat John's time of 4:50!
Good luck- "All good things happen to those who push themselves!!"
Tom Sher
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