Warm-Up.
Two Sets:
Kettlebell Halos x 5 each direction
Single-Leg Deadlifts x 5 each side
Followed by…
Two Sets:
Kettlebell Windmills x 5 reps (left)
Single-Arm Kettlebell Push Press (left) x 5
Waiter Carry (left) x 20-30 yards
Kettlebell Windmills x 5 reps (right)
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards
Followed by…
Two Sets:
Kettlebell Snatch (left) x 5
Overhead Alternating Reverse Lunges (left) x5
Kettlebell Snatch (right) x 5
Overhead Alternating Reverse Lunges (right) x 5
Then…
A.
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 30 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 30 seconds
Romanian Deadlifts x 6-8 reps @ 3011
Rest 30 seconds
45 Seconds of Hollow Rocks or Hold
Rest 30 seconds
B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
250 Meter Row
20 Alternating Single-Arm Dumbbell Snatches
If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.