BuddBells.com

Warm-up: 2 rounds
30 sec. static dead lift
1 min jumping jacks
30 sec. dead lift (slow down fast up)
1 min plank (first round on forearms second round on hands)
30 sec pendulum swing
1 min V-up (opposite hand to foot v-up)
30 sec swing
1 min lunge with out knee touching floor (30 sec each side)

Skill: OH lunge to front kick

Workout: Quality 20 min
30ft Inch worm
Max pull-up
30 Russian twists each side
15 OH lunge (with weight — like a TGU) with front kick
30 ft long jump