BuddBells.com

Warm-up: with double bells (10 min warm-up)
10 double swings/ walk 30ft with bells at side of body
10 double cleans/ walk 30ft with bells at side of body
10 bent rows/ walk 30ft with bells at side of body
5 double press/ walk with bells overhead
5 double squat/ walk with bells in rack position
Bear crawl 30 ft forward with out weight/ bear crawl backward without weight

Skill: movements for workout

Workout: 2 min drill
10-12 OH swings
5 burpee
10 v-up
3-5 from the ground alternating clean and press
*** If the round does not take you 1min 40 sec. increase the reps of the swings and clean/press