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