Warm up: 3 rounds of 10 reps One legged KTB deadlift Squats Good mornings 30s bar hold Skill: 10 min. of KTB swing technique Workout: 24 min. workout 12 KTB Swings 9 Wall balls 6 DB Deadlifts 30m DB carry (every pause = 3 Burpees over DB) Postworkout: 3 Rounds of 7 reps of Barbell rolls Mountain climbers each leg Bicycle crunches Hollow to plank