- Long Warmup
- Kettlebell chains. Three times through (1:30 timer):
- Swing, Clean, Squat x 5/5
- High Pull, Clean, Push Press x 5/5
- Walking Lunge x 3 lengths (groups of 3)
- Single-Arm Farmer Walk x 6 lengths (groups of 3)
- Twice through (:30/:30 timer):
- Pushup
- Leg Raise or Cruch variation
- Knee-to-elbow (plank)
- Squat
- 30 Pulls