10 min joint mobility
Warm-up: squat/lunge/push-up variations
1: KB Swing Ladder
10 sets * (5/5/5) reps @ (53/62/70#)
2:KB Clean & Press/Ring Pull-up ladder
4 sets * (1/2/3) reps @ 53#/25#
3: KB Snatches
5 sets *10L/10R @ 42#
4: Tabata Interval
Battling Ropes - 20s/20s *8 sets
Cool-down
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