Warm up

Turkish get ups

Part A

Single arm ladder

4 sets
1-2-3 reps
Row
Swing
Clean

2 min rest

Part B

10-9-8-7-6-5-4-3-2-1

KB swings
50 ft Goblet walk/Goblet march

Every time the KB/DB touches the floor=7 burpees

Part C

3 sets

10-20 plank wall ups
20-30 sec side plank

90sec rest