Start this workout by completing a 5-minute row. Start at a comfortable pace for the first two minutes, then increase to a moderate pace so that your breathing rate increases, and you start to perspire. Immediately following your first row, start the first set of kettlebell swings. Two 1-minute rest periods have been prescribed after the first and second set of burpees. Each movement prescribed as high intensity should be perform at maximum effort while still maintaining good form. Use a heavier kettlebell that you can swing comfortably at a controlled pace. Finish the workout on your rower, completing 3 minutes for the cool down portion of the workout.