BuddBells.com

Warm-up: 10 min
10 — 2 box squats 1 jump for height
1 high/low plank 1-5 push-up (do one high/low plank 1 push up then 1 high/low plank 2 push-ups…ladder to 5 push-ups)
5 pull-ups or 10 TRX rows

Skill: 1 leg dead lift with the KB

Workout: 20 min Quality rounds
5 One leg dead lift (right)
10 one arm swings (right)
5 one leg dead lift (left)
10 one arm swing (left)
15 sumo deadlift high pull to a sprawl
1 TGU(Turkish get up) 10 snatches (right)
1 TGU 10 snatches (left)