Prep
2 Sets
Dual Kettlebell Deadlift x 10 reps
Dual Kettlebell Russian Swing x 8 reps
Dual Kettlebell hang Clean x 6 reps
Dual Kettlebell Half Snatch x 4 reps , 2 per arm
*Keep weight light on the first set then increase on the second set.

Essentials
A.
3 Sets
Single arm Dumbbell Pressing Split Squat x 8 per side
On the 2:30 min

B.
3 Sets
Body weight Bulgarian Split squat x 7-9 per leg
Rest 30 sec
Kettlebell Half Kneeling Snatch x 7-9 reps per side
On the 3 min mark

C.
3-6-9-12-15
Russian Kettlebell Swing
15-12-9-6-3
Goblet Squat
Between each round bear crawl x 100 ft

Fitness
A.
3 Sets
Single arm Dumbbell Snatch Balance x 8 per side
On the 2:30 min

B.
3 Sets
Dual mixed Rack Kettlebell Bulgarian Split squat x 5-7 per leg
Rest 30 sec
Kettlebell Rotational Snatch x 7-9 reps per side
On the 3 min mark

C.
3-6-9-12-15
Hang Power clean 95/65
15-12-9-6-3
Front Squat 95/65
Between each round bear crawl x 100 ft