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Warm-up:10min (this is not a race. Go slow to moderate pace to ensure a good swing groove. Practice with intension of perfecting your swing) Go heavy when ready.
1min plank
10 deadlift with medium to heavy weight
10 swings with medium to heavy weight

Skill: crunch with leg extension

Workout: 2 rounds
1-5 ladder:
Push-up on the kettlebells
Renegade (alternate hand—reps are for each side)
1 leg deadlift with double bells
2-10 ladder:
Crunch with leg extension
Double swings
Double squats
1 round is the ladder 1-5 then ladder 2-10