BuddBells.com

Warm-up: 1 min each for 3 rounds
Cossack squat to a lunge ( 30seconds for each side)
Dive bomber push-ups
Jumping jacks
Turkish get up (1 each side)

Skill: one leg dead lift

Workout: 5 rounds
5 opposite arm/leg 1 leg dead lift
33 double unders
10 light weight swings (right hand)
10 medium weight swings (left hand)
10 heavy weight swings (right hand)
10 light weight swings (left hand)
10 medium weight swings (right hand)
10 heavy weight swings (left hand)
10 donkey kicks