Warmup: ROM, dynamic stretches, 15 Russian kettle bell swings WOD: Tabata’s, spend four minutes (8 rounds of 20 seconds work; 10 seconds rest) performing each exercise, rest 1 minute between rounds: Alternating one-arm kettle bell swings One arm KB row, alternate arms each round KB Sumo high-pull Russian Twist Lunge Press with KB Then: 5 more »