10 min warm-up: 100 jumps skipping, squats, lunges, joint mobility
1: Rope-grip Kettlebell Swings
3 sets * 20, 15, 15 (didn't want to screw up grip for pull-ups so reduced reps) @ 53#KB
Superset #1 (90s rest between sets):
2A: KB Cleans
5 sets * 3, 4, 5, 4, 4 reps @ 70#KB
2B: Softball-grip pull-ups
5 sets * 5 reps @ BW
2C: KB Shoulder Press
5 sets * 3, 4, 5, 4, 4 reps @ 53#KB
Superset #2 (90s rest between sets):
3A: KB Snatches
5 sets * 5 reps per side @ 53#KB
3B: Bearhug Sandbag Good Mornings
5 sets * 5 reps @ 70#SB
3C: KB Windmills
5 sets * 5 reps/side @ 42#KB
4: Battling Ropes Tabata Interval (8 sets * 20 work/10rest)
5 min cool-down
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